May 8, 2025

(no music) (10 hours) Relaxing body part | Let me bore your pain away #34 | Jason Newland | 8th May 2025

(no music) (10 hours) Relaxing body part | Let me bore your pain away #34 | Jason Newland | 8th May 2025
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Hello, and welcome to Jasonnewland dot com. That's my website.

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My name's Jason new Land. That's my name. So I'm

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being silly, so please only listen when you can safety

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close your eyes. This is let me bore your pain away,

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and only listen to this when, first of all, you

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know the cause of your chronic pain. Secondly, you have

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permission from your doctor to listen to this. Okay. This

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is not a replacement for medical attention, for medicine for

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and it's also it's not any type of medical advice

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because I'm not a doctor. This that not I had

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something else to say then, didn't it I'm not a doctor,

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but but no, nothing, no, but I'm not a doctor.

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And you know that's it. Really got an itchy knee,

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my left knees itchy. I don't know why.

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So albo website.

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There is all my recordings, thousands of different recordings. Also

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you can stream, you can download. They're all broken up

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into different categories and different podcasts, and you've got yeah

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playlists and all kinds of stuff. There's also let you know,

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this SoundCloud account is back, so SoundCloud podcast is back online.

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What else I do have a YouTube channel at Jason Newland,

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which is also my podcast, another podcast. All my latest

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recordings are on there, and I have a Facebook group

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called Jason Newland's Boring Group, so if you'd like to join,

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there's a link on my website to there as well.

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I actually had a topic I was going to discuss today,

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had all in my mind, had it kind of planned out,

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been thinking about it since this morning, well since yesterday actually,

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but now I've decided to do something different. I guess

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it's kind of a you could call it a technique.

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It's not really, I suppose it is kind of it's

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something I've done before, but in this way, it's you know,

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it's not hypnosis. It's just a little bit of focusing,

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that's all. So I'm going to ask you to focus

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on two parts of your body. Now. The first part

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of your body would be a part of your body

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where there's chronic pain. Okay, that's the first part. I'm

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going to ask you to keep coming back and focusing

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on the other part of your body. I'm going to

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ask you to focus on is any part of your

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body that feels absolutely fine, might even feel good, might

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feel comfortable, relaxed, may even be pleasure. I don't know,

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it depends where you focus on. I mean, if I

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was to focus on my biceps, it feels quite nice

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because I've just been working out, so I've got a

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slight little bulge there, tiny little it's like a little pea,

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but to me that's a big bicep. So it feels

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quite nice right now. So you can you can choose

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on a part of your body that even feels just

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completely fine, maybe almost neutral in a sense, but there's

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just nothing going on there, you know, it's just just

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how it feels. It's your choice. You got your whole

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body to choose from. So you got that part which

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has it was painful, and before you start listen into this,

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it's kind of the reason why you're listening to this maybe,

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and then you've got the other part, the comfortable part.

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So what I'm going to focus I'm going to call

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them that. Do I don't know, should we call one

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part becoming relaxed and the other part already relaxed? Do

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you do that? Because I don't like kind now focus

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on the part that's really painful. That doesn't seem like

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very good wording. So if you focus, you call we'll

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call that part, the starting to relax or becoming relaxed,

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because that's kind of what's going to be happening. And

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then you've got the other part, which is even more relaxed,

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which is the part that's already relaxed. Okay, So I

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don't want to keep saying the word p ai n

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throughout the recording because we're not focusing on that. We're

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focused on the opposite to that. We're focusing on comfort, relaxation, looseness, peacefulness,

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letting go.

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You know.

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However that can be the expectation. But all we're going

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to do in this recording just focus on the different

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parts of your body. That's it. That's all we're going

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to do. Going to tell you to relax either of

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those parts of your body. All I'm going to ask

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you to do is focus on each part and notice

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how they feel. Now, because I can't know what parts

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of your body you're talking about, That's why I'll say,

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just focus on relaxing compared to really relaxed. So there's

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relaxing and really relaxed. So the relaxing part is the

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one that you'd like to relax more. Any other part

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is already relaxed. Relaxing and really relaxed. Okay, So, and

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I'll talk throughout this as well, just chatting about stuff.

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You know. It's not like some serious, super duper focusing

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attention blah blah blah. It's just a gentle chat. And

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I'll keep coming back to the different parts of your

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body throughout and then he will occasionally flap his ears

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because that's what he likes to do. Well, he hasn't

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had his dinner yet. He had a bad tummy yesterday,

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but he seems to have Yeah, it seems to have recovered,

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which is good. So just wanted to get in touch

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with Notice how the part that feels that's already relaxed,

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the really relaxed part. Notice how that part of your

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body feels. And if you're going to give that a

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I don't know a gauge between zero and ten, ten

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being completely relaxed, zero being completely relax in, ten being

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like unpleasant. What would you give that now? Not hopefully

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it's a zero, because that's the part that we need

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to be a zero at the moment. Maybe it's for one,

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Maybe it's got improvement, it can be improved. And now

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focus on the part of your body that is relaxin

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that we're looking to relax as you focus on that

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part of your body. As you're focusing on that part

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of your body, notice what you would give it between

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zero and ten. Maybe it'd be higher than ten on

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that scale of discomfort, or you could call it at

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the scale of comfort and zero being completely comfortable, ten being.

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Complete opposite.

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Just notice what you would give it now, and maybe

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also notice how it's changed since before you press the

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play button on this recording. Maybe surprisingly, not surprisingly that

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you press the button, the play button, but perhaps you're

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a little bit surprised that you feel you're feeling different,

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but maybe unsure why. But then it doesn't have to

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really make sense, not really, it's really for me. It's

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a case of does it help It's as simple as that,

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and how much does it help you to feel more comfortable,

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even though really we're not doing much, just moving your

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focus from relaxing to really relaxed, and then back to

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relaxing and really relaxed. So we go back to the

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feeling of really relaxed. Notice how that feels in that

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part of your body, maybe noticing even though you're not

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actually trying to relax that part of your body. You're

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not actually actively doing anything, but just focusing on it,

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noticing the physical sensations as well as the sounds of

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Vinny in the background, clicking away as he chumps on

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his jaw bone thing, whatever it is, keeping relaxed and

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keeping focused on that relaxing more part of your body,

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and just noticing maybe there's different parts of that body

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part that feel different. For example, if it was your leg,

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maybe it's your thigh. You might feel more relaxed at

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the top of your thigh than you do at the

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bottom of your thigh, might feel more relaxed in the

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side rather than the bottom, or maybe the middle part

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is the most relaxed. If you're focusing on your hand,

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maybe you notice that your thumb is the most relaxed part,

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or the palm of your hand is the most relaxed part.

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It's strange, you know, because when I mentioned these parts

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of my body, they really relax I don't know if

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you have the same feeling. When I mentioned my thumb,

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both my fumbs relaxed, and when I mentioned the palms

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of my hands, both my hands that are still relaxed.

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Maybe you're focusing on your eyes. Wow, it's just focusing

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on my eyes causes your eyes to relax. I can

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almost feel the tension leave in my eyes starting to

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shrink and dissolve. Hmm, it's quite nice. So now I think,

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as you focus on the relaxing part of your body,

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just notice how it feels.

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Again.

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You're not trying to get that part of your body

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to let go completely. You're just focusing on it. You're

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just noticing how it feels in this moment. Maybe moving

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around that that body part, focusing on different parts, perhaps

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different different areas of the skin feel slightly changed, as

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if the feelings are they're not static, they're actually moving.

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The physical sensations are moving around like liquid, not static,

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not set the fluid and changeable. As we move back

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to that focus of the other part of your body,

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the part that's relaxing even more deeper on its own.

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We're not trying to cause it to relax, it's just relaxing.

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Just continues to relax in its own way, in its

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own time. And notice how that feels. Maybe you notice

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that actually that sense of relaxation is way more powerful

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than the other part of your body. The feeling of

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comfort is way stronger, way stronger. Noticing how nice it

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feels to just be aware of the comfort that's naturally

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in that part of your body that's relaxing. Eve even deeper,

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you may notice that that feeling of comfort is automatically

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starting to spread through your body. But even though we're

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not focusing on that, and even though you've not requested

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that to have happen, it may just naturally occur on

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its own as you move back to that part of

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your body that is relaxing. With Annie chasing a fly

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in the background, every time I get every time things

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get a little bit quiet, Vinnie has to kind of

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point out that this is my recording daddy. I'm in charge,

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and I'm letting everyone know that I'm still here. Who

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would have thought that a fly would give him so

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much pleasure? Honestly, nothing else gets him as excited as

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a fly, All them toys I bought him, and all

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he really wanted was a fly, horrible thing flying around

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because he can't catch it, well, not yet, maybe he

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will do one day, you never know, so I don't

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mean to distract you. So let's focus back on the

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relaxing part and just notice how it feels.

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The game.

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We're not really child. We've called it relaxing in the

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other part relaxing even more or even more relaxed, whatever

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you want to call it. But even though we're calling

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this part relaxing, it's just so that you can differentiate

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between the two different parts, because as you start to

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focus and on them, that may also almost seem like

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they're kind of melting together. So you know, I'm trying

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to differentiate between them so that you can focus on

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the relaxing part and give yourself the opportunity to really

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just focus and notice how that part of your body

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feels in this moment. And I guess it's also an

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opportunity to compare and maybe even to challenge the feelings

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or to question the feelings the physical sensations. In one

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question would be why is one part feeling that way

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and another part feels this way? But then another question

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might also be, how come this part that was feeling

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a different way before now is starting to feel more

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like the other part feeling that way, So you can

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get a little bit confused, in a little bit up

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in the air. You know. It's a bit like you know,

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when you're counting something. You're counting whether it's well you're

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working something out on a calculator even you know, and

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there's lots of different things, and maybe you're working out

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the prices of all the groceries you've bought, and you're

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working it out and adding it all up, and then

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someone just the window cleaner pops up and starts cleaning

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the window from outside, and you's like, but live sixteen

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claws up? Where did you come from? How did you

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get such a long ladder? It could be a distraction,

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or it could do just something simple. You're having a

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picnic on a park and someone in a parachute drops

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down and lands on your and squashes your cake because

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you might have had like a fairy cake that you

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had you been looking forward to eating for hours, but

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because you're with another human, you feel better eat the

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sandwiches first, even though if there was no one else around,

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you just be eating a cream cake because they are

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so yummy, so you've been waiting to eat it. You've

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had the sandwiches. You didn't mind the sandwiches, but it

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wasn't really your first choice.

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You really would have.

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Just gone with a cake. And the fact that you've

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got a KitKat as well, that's probably you know, the

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fairy cake, then a sandwich dinner, a kit cat reward

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you for eating the sandwiches, because that's what dessert is, really,

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isn't it. It's just a reward for eating the real food.

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That's what I used to think it was when I

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was a kid. Eat or eat dinner, otherwise you won't

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get any dessert. You won't get any ice cream if

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you don't eat or your cabbage or whatever it was, cabbage, soup, cabbage.

238
00:24:38.680 --> 00:24:43.359
I don't mind cabbage. Well, I don't like cabbage.

239
00:24:43.440 --> 00:24:43.839
I don't.

240
00:24:44.160 --> 00:24:48.039
I have had cabbage that was nice. A cabbage can

241
00:24:48.079 --> 00:24:53.720
be really cooked nicely and presented nicely and tastes nice.

242
00:24:53.960 --> 00:24:58.319
I've just never managed to do it myself. When I

243
00:24:58.359 --> 00:25:05.799
cook cabbage, it tastes like cabbage. I mean, you could argue,

244
00:25:05.880 --> 00:25:08.759
or what do you expect it to taste like candy floss?

245
00:25:10.359 --> 00:25:14.920
And that would be nice, wouldn't it. I can't remember

246
00:25:14.960 --> 00:25:18.920
the last time I had candy floss, but I still

247
00:25:18.960 --> 00:25:20.960
know what it tastes like, and I still remember how

248
00:25:21.039 --> 00:25:24.839
sticky it is on the face. Yeah, I'm not sure

249
00:25:24.839 --> 00:25:30.119
if they've even had candy floss as an adult. Genuinely,

250
00:25:30.240 --> 00:25:40.240
I'm not sure. Love candy floss. Wow, I need to

251
00:25:40.279 --> 00:25:44.599
get some candy floss. Not now, but where do they

252
00:25:44.640 --> 00:25:51.759
sell candy floss? That's fair? I need to go to

253
00:25:51.839 --> 00:25:55.440
a fair, so kind of fair or Fate or something

254
00:25:55.480 --> 00:26:03.640
like that where they sell candy flosses. Ah, it feels

255
00:26:03.640 --> 00:26:07.759
so nice. I'm just imagining eating a candy floss m

256
00:26:11.000 --> 00:26:16.839
and that whole melting in your mouth and ah. And

257
00:26:16.920 --> 00:26:19.640
also when you're a kid, it's just there's something nice

258
00:26:19.680 --> 00:26:26.759
about making a mess, you know, having your whole face

259
00:26:26.839 --> 00:26:29.400
covering and candy floss. You know, it's not making yourself

260
00:26:29.440 --> 00:26:32.319
a little beard and mustache and stuff. It's this the

261
00:26:32.359 --> 00:26:38.119
big pink beard, brilliant, so much fun. I'm not sure

262
00:26:38.160 --> 00:26:43.559
if I do that now that I had a friend

263
00:26:43.680 --> 00:26:47.759
years ago. I'll tell you about this in a second.

264
00:26:48.920 --> 00:26:54.039
So now go back to the part that's relaxing even deeper.

265
00:26:54.440 --> 00:27:04.680
Just focus on that part again. Sometimes it's it can

266
00:27:04.720 --> 00:27:09.319
get hard to even get hold of any feelings. It's

267
00:27:09.319 --> 00:27:14.119
almost not that it's numb, but it's it can feel

268
00:27:14.160 --> 00:27:21.160
like it's kind of just I don't know, like it's

269
00:27:21.240 --> 00:27:27.920
just it's there. It feels relaxed. And you know, when

270
00:27:27.920 --> 00:27:32.240
I just said the word relaxed. Just then my forehead

271
00:27:32.799 --> 00:27:39.720
and my scalp just felt nice. I'm gonna say again,

272
00:27:39.799 --> 00:27:52.440
see if it works again. Relaxed it did? It worked again, relaxed. Wow,

273
00:27:53.400 --> 00:27:58.480
that's nice. It's like it's trickling down to my eyes

274
00:27:58.599 --> 00:28:03.039
almost that feeling. But then I'm noticing because I'm moving

275
00:28:03.079 --> 00:28:05.400
my arms around a little bit. I'm a bit I

276
00:28:05.440 --> 00:28:08.039
do like to wave my hands around when I talk sometimes,

277
00:28:09.000 --> 00:28:12.759
and I've noticed that my shoulders are very loose, my

278
00:28:13.039 --> 00:28:17.640
arms are very light and apart from all the muscles

279
00:28:18.440 --> 00:28:21.319
that make them incredibly heavy. No, but did they light?

280
00:28:21.400 --> 00:28:26.480
I feel very quite fluffy? Is that a word? Fluffy?

281
00:28:26.839 --> 00:28:30.880
Is that a good expression of feeling? On my lower

282
00:28:30.920 --> 00:28:34.759
back where the arthritis is, it feels the same as

283
00:28:34.839 --> 00:28:40.440
any other part of my body. Which it's strange because

284
00:28:40.440 --> 00:28:45.400
I've not even been focused on it. It's just naturally

285
00:28:45.720 --> 00:28:53.599
gone that way, followed the rest of the body. So

286
00:28:53.880 --> 00:28:58.440
focus on that bar again, the part that's relaxing even more,

287
00:28:58.839 --> 00:29:04.319
relaxing even more deeply. Just notice it may be harder

288
00:29:04.359 --> 00:29:08.519
to even get in touch with much of a feeling

289
00:29:08.680 --> 00:29:16.039
outside of just comfort, And then go back and focus

290
00:29:16.559 --> 00:29:24.240
on the relaxing part. The relaxing part. And again you're

291
00:29:24.279 --> 00:29:28.960
not trying to change anything. You're just observing it, really

292
00:29:30.440 --> 00:29:40.039
just observing it and noticing how it feels. And maybe

293
00:29:40.359 --> 00:29:45.279
you may even be surprised at how it feels. But

294
00:29:45.319 --> 00:29:46.920
I know what you really want to hear about is

295
00:29:46.920 --> 00:29:53.119
a story about the ice cream. So I was probably

296
00:29:53.119 --> 00:29:57.240
about fourteen, and me and my friend Dean, we went

297
00:29:57.319 --> 00:30:03.160
down to the seafront and I don't think it was

298
00:30:03.359 --> 00:30:05.920
it was in the summer, but it wasn't busy, so

299
00:30:05.960 --> 00:30:12.039
it's probably kind of maybe springtime, but it was during

300
00:30:12.039 --> 00:30:14.519
the week, so it's probably on Monday evening or something,

301
00:30:14.519 --> 00:30:17.039
so there wasn't a lot going on. We went into

302
00:30:17.039 --> 00:30:21.279
the arcade and I saw someone working in the ice

303
00:30:21.359 --> 00:30:25.799
cream parlor in the arcade, right, so I see the

304
00:30:25.880 --> 00:30:31.160
ice cream vendor and there's a bloke behind the counter,

305
00:30:31.359 --> 00:30:37.720
and like, I know him, and it was Danny. I

306
00:30:37.720 --> 00:30:39.880
suppose I sho tell you more, should because you probably

307
00:30:39.880 --> 00:30:46.440
don't know who Danny is. Danny was a hurricane, probably

308
00:30:46.440 --> 00:30:51.559
about nineteen maybe twenty, but it was it was still

309
00:30:51.680 --> 00:30:53.200
it was older than me, a bit a bit, you know,

310
00:30:53.440 --> 00:30:56.160
a few years older. But he was going to cry

311
00:30:56.759 --> 00:31:00.440
where I used to go and he'd going for a

312
00:31:00.480 --> 00:31:02.200
few weeks, so I kind of knew him from there.

313
00:31:04.200 --> 00:31:06.759
So I'm like, hey, Danny, because I wanted to pretend

314
00:31:06.759 --> 00:31:09.680
to my friend Dean that I knew other people. And

315
00:31:09.720 --> 00:31:16.640
I said hey Danny and he said that's not my name,

316
00:31:16.680 --> 00:31:20.640
and who are you? And I said, it's Jason JJ

317
00:31:21.480 --> 00:31:26.240
from Karate. He said, no, I don't know who you are.

318
00:31:27.039 --> 00:31:29.640
Why are you calling me Danny? I said it is,

319
00:31:29.680 --> 00:31:35.000
it's you. It's Danny, Danny from Karate. And no, that

320
00:31:35.079 --> 00:31:38.279
didn't happen. He said hello. I said, you're right. He

321
00:31:38.279 --> 00:31:39.240
said yeah you.

322
00:31:40.000 --> 00:31:40.599
He said yeah.

323
00:31:40.599 --> 00:31:42.720
I said you're busy. He said, well you can see

324
00:31:42.759 --> 00:31:45.960
I'm not busy. There's no one here, is there. That

325
00:31:46.039 --> 00:31:49.799
did actually happen. I said, okay, how come it's so quiet?

326
00:31:49.880 --> 00:31:53.680
He said, because there's no one here. I know that.

327
00:31:53.799 --> 00:31:57.160
Bit like, why is it so quiet? He said, what

328
00:31:57.720 --> 00:32:00.759
am I supposed to know? I'm I'm here. I can't

329
00:32:00.799 --> 00:32:02.640
I don't know what all the world events are going

330
00:32:02.680 --> 00:32:06.400
on outside this building that would cause it to be quiet.

331
00:32:06.599 --> 00:32:11.440
I don't know. We don't have the internet yet. I

332
00:32:11.480 --> 00:32:13.640
said that's true. And he said, are you're still doing

333
00:32:13.720 --> 00:32:17.480
your podcast? I said, no, I haven't started yet. He said,

334
00:32:17.480 --> 00:32:19.319
when are you going to start it? I said, probably

335
00:32:19.400 --> 00:32:22.759
two thousand and six. He said that's like twenty years

336
00:32:22.799 --> 00:32:29.079
or twenty years from now? What nineteen eighty four now ninety? Yes,

337
00:32:29.200 --> 00:32:32.640
like twenty years over twenty years. I said, no, I know.

338
00:32:33.359 --> 00:32:35.359
When are you going to talk about me and the

339
00:32:35.400 --> 00:32:41.880
ice cream and Dean? And I said, wow, that's probably

340
00:32:41.880 --> 00:32:48.759
going to be around forty years from now, possibly forty

341
00:32:48.799 --> 00:32:49.599
one years.

342
00:32:50.519 --> 00:32:51.680
Why are you waiting so long?

343
00:32:51.720 --> 00:32:53.759
Why don't you do it? You know when you start

344
00:32:53.799 --> 00:32:56.400
doing the podcast? Why don't you do it in twenty years?

345
00:32:56.400 --> 00:32:58.400
Why are you going to wait or twenty one years?

346
00:32:58.400 --> 00:33:02.000
Why are you waiting for forty years? I said, I

347
00:33:02.039 --> 00:33:05.240
don't know. I might not get round to it. He said, okay,

348
00:33:06.440 --> 00:33:09.319
He said, anyway, what do you want? I said, well, nothing,

349
00:33:10.400 --> 00:33:13.240
just for what I come and say hello? He said,

350
00:33:13.240 --> 00:33:15.160
are you just pretending you've got a friend so you

351
00:33:15.200 --> 00:33:19.119
can show that that he's not your only friend? Have

352
00:33:19.200 --> 00:33:21.599
you been arguing about that? Have you been arguing sort of?

353
00:33:21.839 --> 00:33:23.799
He's saying you've got no other friends? And you said,

354
00:33:23.839 --> 00:33:26.480
yes I have? And he said, oh where are they?

355
00:33:26.519 --> 00:33:26.640
Then?

356
00:33:26.680 --> 00:33:29.000
How can I never see them? We'll be friends for

357
00:33:29.039 --> 00:33:33.079
ten years. I've never seen any other friends. And I said, well,

358
00:33:33.079 --> 00:33:35.480
I haven't known him for ten years, have I. I've

359
00:33:35.519 --> 00:33:38.480
known you since I was nine, so it's only five

360
00:33:38.559 --> 00:33:44.480
years at this point. But then he did make a valid,

361
00:33:47.039 --> 00:33:51.039
a valid kind of statement. Five years is a long

362
00:33:51.119 --> 00:33:53.920
time to a fourteen year old, isn't it? I said?

363
00:33:54.119 --> 00:33:57.400
Fair enough? Fair enough? I said, well, no, I'm not

364
00:33:57.400 --> 00:34:00.440
pretending you're my friend, because you are my friend. Well,

365
00:34:02.160 --> 00:34:05.559
a friend is a strong It's a strong word, isn't it.

366
00:34:06.440 --> 00:34:09.000
What do you mean? He said, Oh, there's a bit

367
00:34:09.000 --> 00:34:11.760
of an age difference between us. Yeah, we attend the

368
00:34:11.840 --> 00:34:16.440
same karate club. But you're thirteen years old, fourteen years old,

369
00:34:16.480 --> 00:34:20.360
and I'm an adult. I said, yeah, but you're still

370
00:34:20.360 --> 00:34:24.239
a teenager. He's still only nineteen. He's still pretty much

371
00:34:24.320 --> 00:34:26.840
just still a kid. Really, you're a teenager, and he

372
00:34:26.880 --> 00:34:31.679
said true. He said, anyway, would you want? I said nothing?

373
00:34:34.159 --> 00:34:36.199
And I said, oh, sorry, am I in the way

374
00:34:36.239 --> 00:34:39.800
of all the customers? Oh, I'm sorry about that. Let

375
00:34:39.800 --> 00:34:43.079
me turn around and apologize to them all. Oh, I'll

376
00:34:43.119 --> 00:34:46.480
wait a minute. There are there are no customers, so

377
00:34:46.559 --> 00:34:52.599
I'm not in the way. We laughed, and he said,

378
00:34:54.760 --> 00:34:57.079
do you want Do you want an ice cream? I said, yeah,

379
00:34:57.119 --> 00:35:00.360
of course. So he goes he starts to get like

380
00:35:00.400 --> 00:35:02.679
a cone. I said, I have too, Please start to

381
00:35:02.679 --> 00:35:05.760
get a cone. And I said no, no, no, I

382
00:35:05.880 --> 00:35:09.920
got no money, you know, because I thought, oh God,

383
00:35:09.920 --> 00:35:12.559
better not, because we didn't have any money. That's why

384
00:35:12.559 --> 00:35:16.360
we're in arcade to start with, to actually go through

385
00:35:16.400 --> 00:35:18.480
all the machines to see if anyone will drop money,

386
00:35:19.079 --> 00:35:23.760
like left them in the little what do you call it,

387
00:35:23.800 --> 00:35:25.880
the little slot at the bottom where the money comes

388
00:35:25.920 --> 00:35:29.039
out when you win stuff. Sometimes you'd find a couple

389
00:35:29.079 --> 00:35:32.519
of pound if we were lucky. I didn't find anything

390
00:35:32.559 --> 00:35:36.039
that day, and then we'd start looking underneath the machines.

391
00:35:36.039 --> 00:35:38.440
If we could, one of us would tip it over.

392
00:35:38.320 --> 00:35:40.360
And yeah, it was.

393
00:35:41.800 --> 00:35:45.559
It seemed better than working. It's better than having a

394
00:35:45.599 --> 00:35:55.519
paper round. It wasn't really. Financially it wasn't. So let's

395
00:35:55.559 --> 00:35:58.519
just go back to the part of your body that

396
00:35:58.760 --> 00:36:04.599
is relaxing even further. Just notice how that feels trying

397
00:36:04.639 --> 00:36:07.559
not to focus on ice cream. Mind you, you can focus

398
00:36:07.639 --> 00:36:11.599
on ice cream, It doesn't really make any difference. Just

399
00:36:11.679 --> 00:36:23.719
focus on the feeling you have. Notice how calm it

400
00:36:23.800 --> 00:36:28.440
is the whole of that part of your body. Maybe

401
00:36:28.519 --> 00:36:34.360
you might notice how that has also spread even more

402
00:36:37.480 --> 00:36:42.760
throughout your body to the point where you just really

403
00:36:42.840 --> 00:36:54.360
chilled out, really calm, feeling really peaceful. And now focus

404
00:36:54.440 --> 00:37:03.639
again on the part that's relaxing, more of a focus,

405
00:37:03.760 --> 00:37:11.039
this time noticing what changes have occurred, noticing how it

406
00:37:11.079 --> 00:37:19.559
feels different from before, not needing a reason, not needing

407
00:37:19.559 --> 00:37:26.480
an explanation, maybe just a bit of acceptance, a bit

408
00:37:26.519 --> 00:37:36.119
of realizing that, ah, that's interesting, but it's not as

409
00:37:36.159 --> 00:37:42.400
interested in as my story about the ice cream. So I

410
00:37:42.480 --> 00:37:46.400
stopped Danny that was his real name. I said stop.

411
00:37:46.920 --> 00:37:51.719
He said, what, put its hands up like, No, don't worry, said,

412
00:37:52.159 --> 00:37:54.679
I don't need I can't. I don't got no money,

413
00:37:54.840 --> 00:37:58.079
got no money, can't pay you for the ice creams.

414
00:37:59.079 --> 00:38:03.800
And he said, well, don't worry, I'll give you. You

415
00:38:03.840 --> 00:38:06.639
can have ice cream on the house. I said, thanks.

416
00:38:07.920 --> 00:38:09.880
So he did an ice cream. I think that I'm

417
00:38:09.920 --> 00:38:12.480
not sure if I've got a cone like a chocolate

418
00:38:13.159 --> 00:38:20.800
flake thing. I can't remember that exact detail. And I

419
00:38:20.880 --> 00:38:25.039
was so grad thank you so much. So we're walking

420
00:38:25.079 --> 00:38:30.199
home and my friend Deane said, why didn't I get one.

421
00:38:32.000 --> 00:38:34.280
I said, what, I said, why didn't I get I

422
00:38:34.280 --> 00:38:37.320
want an ice cream? I said, we're going buy one.

423
00:38:37.400 --> 00:38:41.320
Then he said, I ain't got no money either. I said, well,

424
00:38:41.360 --> 00:38:43.840
go go join the karate club. Join a club with

425
00:38:44.000 --> 00:38:48.239
someone who works at an ice cream place. Goes to

426
00:38:48.320 --> 00:38:50.280
the club so you can get to know them, do

427
00:38:50.840 --> 00:38:54.840
the work that I had to do. And he got

428
00:38:55.000 --> 00:38:57.199
He got annoyed. So oh wait, come on, then let's

429
00:38:57.239 --> 00:39:01.119
go back. And I said, Danny baby. He said, don't

430
00:39:01.159 --> 00:39:04.440
ever call me Danny baby. I said, okay, I said,

431
00:39:04.480 --> 00:39:07.599
I suppose no be here. Can have one as well,

432
00:39:07.639 --> 00:39:11.880
can he? He said, okay, so he did. He made

433
00:39:11.960 --> 00:39:14.599
him an ice cream in a cone. I don't know

434
00:39:14.639 --> 00:39:17.760
if he got a flake. I can't remember if I

435
00:39:17.840 --> 00:39:25.199
got a flake. I can't be held responsible for the

436
00:39:25.199 --> 00:39:28.880
truthfulness of this story because I can't tell you whether

437
00:39:28.960 --> 00:39:32.679
or not I've got a flake or not. I think

438
00:39:32.679 --> 00:39:34.519
I might have done, but I think also I might

439
00:39:34.559 --> 00:39:37.679
not have done. I might have settled for a bit

440
00:39:37.719 --> 00:39:43.320
of strawberry, you know, maybe some sprinkles something like that.

441
00:39:44.960 --> 00:39:48.000
But I might had that and a flake. It is possible.

442
00:39:49.840 --> 00:39:51.599
So we're walking up the hill again. So we walk all

443
00:39:51.599 --> 00:39:55.800
the way back. He's I'm just eating mine. I'm taking

444
00:39:55.800 --> 00:39:59.920
my time, just eating it. He's eating it and it's

445
00:40:01.760 --> 00:40:05.800
all over his face, dripped all down his top, but

446
00:40:05.840 --> 00:40:09.239
it's all around his face almost like he just like

447
00:40:09.320 --> 00:40:13.800
he'd put lipstick on and decided to just, I don't know,

448
00:40:13.920 --> 00:40:15.400
cover his face with ice cream.

449
00:40:16.239 --> 00:40:17.280
And I said, why.

450
00:40:17.039 --> 00:40:21.599
Are you doing that? Why? He said, what do you mean?

451
00:40:21.880 --> 00:40:29.760
I said, why are you covering your face with ice cream?

452
00:40:30.119 --> 00:40:37.639
So go back focus on your relax an even deeper part.

453
00:40:38.880 --> 00:40:40.800
That's not what he said. This is never going back

454
00:40:40.840 --> 00:40:43.679
to this thing. Focus on that. That would be weird,

455
00:40:43.679 --> 00:40:46.119
wouldn't it. Why Why are you spreading ice cream all

456
00:40:46.119 --> 00:40:50.519
over your face? Because focus on your back, focus on

457
00:40:50.719 --> 00:40:54.440
your leg, Focus on that part that's relaxed. We're talking about, Dean,

458
00:40:54.519 --> 00:40:58.719
We're doing and so yeah, just focus back on the

459
00:41:01.960 --> 00:41:06.440
relaxing even more part and then just skip back to

460
00:41:06.519 --> 00:41:10.639
the other parts. Jump over to the other part lightly,

461
00:41:11.800 --> 00:41:16.800
the relaxing part, notice that feeling, then skip back again

462
00:41:17.800 --> 00:41:24.480
to relaxing more deeply, Then skip back again, then again,

463
00:41:24.719 --> 00:41:31.239
and just skip between them. Relaxing deeply, relaxed, relaxing more

464
00:41:31.280 --> 00:41:41.480
deeply relaxed, relaxing more deeply relaxed, relaxing more deeply relaxed,

465
00:41:43.440 --> 00:41:55.360
relaxing more deeply relaxed, relaxing more deeply relaxed. And as

466
00:41:55.400 --> 00:42:00.880
you move between each one, notice how it affects the

467
00:42:01.559 --> 00:42:09.320
relaxed part even more in a positive way. Relaxing more

468
00:42:09.360 --> 00:42:22.159
deeply relaxed, relaxing more deeply relaxed, relaxing more deeply relaxed,

469
00:42:24.679 --> 00:42:43.000
relaxing more deeply relaxed, relaxing more deeply relaxed, relaxing more

470
00:42:43.079 --> 00:43:05.719
deeply relaxed, relaxing more deeply relaxed, relaxing more deeply relaxed,

471
00:43:09.880 --> 00:43:27.119
relaxing more deeply relaxed, relaxing more deeply relaxed, relaxing more

472
00:43:27.159 --> 00:43:42.960
deeply relaxed, relaxing more deeply relaxed. And just keep moving

473
00:43:43.000 --> 00:43:54.320
it back and forward, relaxing more deeply relaxed, relaxing more

474
00:43:54.360 --> 00:44:11.800
deeply relaxed, relaxing more deeply relaxed, relaxing more deeply relaxed.

475
00:44:13.440 --> 00:44:17.719
So I say to my friend Deane, I said, why

476
00:44:17.719 --> 00:44:24.679
are you rubbing ice cream all over your face? And

477
00:44:24.719 --> 00:44:26.960
he said, I'm not rubbing. I haven't rubbed ice cream

478
00:44:26.960 --> 00:44:31.960
all over my face. I thought, why is ice cream

479
00:44:32.000 --> 00:44:35.800
all over your face. Then he said, because I was

480
00:44:35.840 --> 00:44:42.079
eating ice cream. Okay, it doesn't explain why it's all

481
00:44:42.079 --> 00:44:45.239
over your face. He said that, Okay, I miss the eater.

482
00:44:46.880 --> 00:44:49.400
I said, is that breeding the reason? He said, no,

483
00:44:52.440 --> 00:44:59.920
well partly, yes, that's the reason. I thought. In that case,

484
00:45:00.000 --> 00:45:02.079
why don't you wipe it off? He said, I don't

485
00:45:02.079 --> 00:45:08.840
want to wipe it off? Why why don't? I said,

486
00:45:08.840 --> 00:45:10.639
why why don't you want to? You want to walk

487
00:45:10.679 --> 00:45:13.239
down the street and go home with ice cream all

488
00:45:13.280 --> 00:45:19.320
over your face? He said yes, I said why? He said,

489
00:45:19.360 --> 00:45:22.119
because when I get home, I'm going to tell my

490
00:45:22.199 --> 00:45:23.719
dad that I had ice cream and I've got a

491
00:45:23.719 --> 00:45:30.639
free ice cream and he won't believe me. But if

492
00:45:30.679 --> 00:45:33.280
I go in with ice cream all over my face

493
00:45:34.360 --> 00:45:40.119
and the cone on my head and the flake sticking

494
00:45:40.159 --> 00:45:43.280
out of my ear, a chocolate flake, he can't not

495
00:45:43.360 --> 00:45:46.920
believe me, can he? I said, yeah? But it isn't

496
00:45:46.960 --> 00:45:49.159
a bit of a waste of an ice cream and

497
00:45:49.159 --> 00:45:52.360
a flake and a corn, you know, the cone thing?

498
00:45:53.000 --> 00:45:54.800
I mean, wouldn't he better just to have eaten it

499
00:45:55.719 --> 00:45:58.480
rather than to spread it all over your body? He said,

500
00:45:58.480 --> 00:46:00.519
I didn't spread it all over my body. Don't get weird.

501
00:46:00.760 --> 00:46:02.920
I said no, I mean not on you on your face.

502
00:46:04.559 --> 00:46:07.199
He said, okay, this is went in a different direction then,

503
00:46:07.239 --> 00:46:09.480
didn't it. I said, yeah, I know, I didn't mean that.

504
00:46:10.039 --> 00:46:13.079
I said why why? It's just like, why doesn't your

505
00:46:13.119 --> 00:46:15.800
dad believe you? Why doesn't he believe anything you say?

506
00:46:16.639 --> 00:46:19.880
He said simple? He said why he said, I'm a liar.

507
00:46:20.519 --> 00:46:27.400
I constantly lie. I thought, I really? He said yeah,

508
00:46:27.599 --> 00:46:29.480
So I've been friends with your best friends for five

509
00:46:29.559 --> 00:46:31.559
years and now you're telling me that you're a liar.

510
00:46:32.159 --> 00:46:36.119
So have you been lying to me? He said yes?

511
00:46:38.800 --> 00:46:40.559
Why are you saying yes? Like I should know?

512
00:46:42.840 --> 00:46:44.320
Wow?

513
00:46:44.360 --> 00:46:49.679
Did you really believe I was a lion tamer and

514
00:46:49.719 --> 00:46:54.800
I was half scorpion, and that I could swim underwater

515
00:46:56.519 --> 00:47:00.679
and I was born with a parachute sticking out my foot?

516
00:47:01.000 --> 00:47:06.199
Did you believe any of that stuff? I don't know.

517
00:47:06.480 --> 00:47:11.000
I just perhaps I just wasn't listening. So the actual problem,

518
00:47:11.119 --> 00:47:13.280
I might be a liar. At least I listen to people.

519
00:47:13.639 --> 00:47:16.000
You just don't listen. That's why you didn't even notice

520
00:47:16.039 --> 00:47:19.400
I was lying. I said, well, what do you mean?

521
00:47:19.440 --> 00:47:22.519
Give me an example? He said, what about the other

522
00:47:22.599 --> 00:47:25.800
day last Friday? I told you I actually sat you

523
00:47:25.880 --> 00:47:28.079
down and told you that I had had my head

524
00:47:28.119 --> 00:47:31.599
removed and then put a new head on, but this

525
00:47:31.639 --> 00:47:34.159
one was a week older than a week the one before,

526
00:47:35.239 --> 00:47:37.599
so that I could know what the answer would be

527
00:47:37.639 --> 00:47:44.360
to the exam in a couple of days time. I said, Yeah,

528
00:47:44.960 --> 00:47:50.960
she didn't question that. No, I said, question what he said.

529
00:47:50.960 --> 00:47:55.519
You're not even listening now, listen about what to what

530
00:47:56.639 --> 00:47:59.519
I am listening. You said something about my head, the

531
00:47:59.559 --> 00:48:07.639
head tea, whichure marked an exam or something. No, I

532
00:48:07.639 --> 00:48:09.519
didn't say that, I said, No, I know you said

533
00:48:09.840 --> 00:48:13.880
something about her head and an exam and stuff. He

534
00:48:13.920 --> 00:48:15.760
said to me. Just because you can tell me what

535
00:48:15.760 --> 00:48:19.639
I said doesn't mean you were listening. It's just it's

536
00:48:19.840 --> 00:48:25.119
basic short term memory. You just regurgitated to me what

537
00:48:25.159 --> 00:48:28.119
you remember, I said, even though you weren't actually giving

538
00:48:28.199 --> 00:48:32.440
any kind of attention to what I was saying. And

539
00:48:32.760 --> 00:48:34.559
I said, what's this got to do with ice cream?

540
00:48:36.280 --> 00:48:38.480
He said nothing. But it's also got nothing to do

541
00:48:38.559 --> 00:48:43.599
with the you know, relaxing different parts of your body either,

542
00:48:43.679 --> 00:48:44.000
is it?

543
00:48:45.920 --> 00:48:46.280
I said?

544
00:48:46.320 --> 00:48:49.360
What he said?

545
00:48:49.400 --> 00:48:55.239
The podcast? The recording you're doing? Oh yeah, I forgot

546
00:48:55.239 --> 00:48:58.280
all about that. You shouldn't really that's the point of

547
00:48:58.320 --> 00:49:01.199
what you're doing here. I mean, this isn't You don't

548
00:49:01.199 --> 00:49:04.039
want to give the title old the ice Cream Story,

549
00:49:04.079 --> 00:49:10.079
are you? Probably not? So perhaps you should get back

550
00:49:10.079 --> 00:49:13.119
with talking about what you were originally talking about and

551
00:49:13.280 --> 00:49:19.400
leave me alone, all right, Dean liked me? All right, Okay,

552
00:49:19.480 --> 00:49:27.800
we go, so one last time, focus on the relaxed,

553
00:49:29.719 --> 00:49:42.960
even deeper part of your body. Then jump over to

554
00:49:43.000 --> 00:50:01.480
the other part of your body, relaxing, relaxed. Move over

555
00:50:01.559 --> 00:50:08.480
to the other part, relaxing even deeper. Jump over relaxed,

556
00:50:11.400 --> 00:50:20.400
relaxing even deeper, relaxed. And you may be thinking, but

557
00:50:20.440 --> 00:50:24.199
you just said relaxing. Now you change it to relaxed, Yeah,

558
00:50:24.199 --> 00:50:28.360
because it works smoother with the other one. Yeah, but

559
00:50:28.639 --> 00:50:32.800
you can't just change things midterm. I said, yes, I can,

560
00:50:33.360 --> 00:50:38.760
I can. I just you know, just focus on how

561
00:50:38.840 --> 00:50:58.320
relaxed you feel, Okay, relaxing, even deeper, relaxed, relaxing even deeper, relaxed,

562
00:51:02.960 --> 00:51:24.880
relaxing even deeper, relaxed, relaxing even deeper, relaxed. As a

563
00:51:24.920 --> 00:51:35.280
plane go past in the background, waving goodbye, letting us

564
00:51:35.360 --> 00:51:42.159
know it's the end of the recording. Thank you for listening.

565
00:51:42.360 --> 00:51:46.199
Remember to be kind to yourself, because you deserve to

566
00:51:46.239 --> 00:51:53.639
be happy, be gentle with yourself, You deserve to feel

567
00:51:53.679 --> 00:52:15.679
safe lots of love by relax in a more deep

568
00:52:16.159 --> 00:52:27.119
and meaningful way, maybe in a way that can not

569
00:52:27.360 --> 00:52:37.360
just allow you to feel calmer now and throughout the

570
00:52:37.519 --> 00:52:46.559
time we spend together here, not just relaxed at the

571
00:52:46.719 --> 00:52:50.880
end of the recording when it's finished and you can

572
00:52:51.039 --> 00:53:08.679
enjoy that sense of comfort and peace, but also I

573
00:53:08.719 --> 00:53:15.159
think it would be nice to have those feelings of

574
00:53:19.280 --> 00:53:36.519
relaxation continue for longer after the recording has ended, so

575
00:53:36.679 --> 00:53:48.280
that you can still benefit from listening to my voice,

576
00:53:49.000 --> 00:54:00.480
maybe in a few hours time, perhaps tomorrow, and then

577
00:54:00.599 --> 00:54:08.840
by listening regularly, especially if you find like some people do,

578
00:54:09.199 --> 00:54:13.679
and myself as well. Sometimes I find one particular recording

579
00:54:14.360 --> 00:54:23.199
that really resonates with me, and I just listen to

580
00:54:23.239 --> 00:54:36.199
it over and over again every morning, every evening. There

581
00:54:36.239 --> 00:54:41.239
was this recording from We're going back to about nineteen

582
00:54:41.320 --> 00:54:49.079
ninety nine. It wasn't hypnosis, but it was a guided visualizations.

583
00:54:49.199 --> 00:54:56.199
It kind of was hypnosis, really, and I managed to

584
00:54:56.239 --> 00:54:59.760
find it again and it still has the same effect

585
00:55:00.280 --> 00:55:11.920
on me. And part of it was the person's voice

586
00:55:12.280 --> 00:55:22.519
relaxed me, just felt so peaceful, and I'd look forward

587
00:55:22.960 --> 00:55:29.639
to listening to her in the morning and in the evening.

588
00:55:36.039 --> 00:55:45.039
And I knew before even pressing the play button that

589
00:55:45.400 --> 00:55:49.800
since I've done that, pressed the play button. This is

590
00:55:50.159 --> 00:56:01.159
in the days of CD players, pressed the play button,

591
00:56:04.519 --> 00:56:08.880
ifact it might have even been a tape recorder. I'd

592
00:56:08.960 --> 00:56:18.719
lie down on the bed and then even without necessarily

593
00:56:19.840 --> 00:56:30.559
listening to her words because I had to memorized. Really,

594
00:56:35.239 --> 00:56:41.239
it was as if my body knew exactly what to do,

595
00:56:46.000 --> 00:57:07.840
and the muscles just almost went into automatic relaxation, and

596
00:57:07.960 --> 00:57:21.599
I remember my mind would slow down. Now. Now, I

597
00:57:22.000 --> 00:57:28.239
was listening to this recording in the early days of

598
00:57:28.360 --> 00:57:38.960
learning hypnosis, and long before I ever made any videos

599
00:57:39.159 --> 00:57:43.880
or audio recordings myself, because I didn't start doing that

600
00:57:44.039 --> 00:57:58.400
till two thousand and six, I knew, I knew how

601
00:58:00.239 --> 00:58:14.000
helpful I found being able to just let go, to

602
00:58:14.119 --> 00:58:19.320
have that trust in the person that I'm listening to,

603
00:58:27.000 --> 00:58:35.079
knowing that it's going to be just as relaxing, if

604
00:58:35.159 --> 00:58:44.559
not more so. Each time you hear my voice, you

605
00:58:44.639 --> 00:58:56.239
may feel the same. Some people have been listening to

606
00:58:56.320 --> 00:59:10.239
me for over a decade, maybe not solidly obviously, not

607
00:59:10.280 --> 00:59:16.559
twenty four hours a day, but maybe people come back.

608
00:59:18.400 --> 00:59:33.480
Some people maybe listen every day. That's something that I

609
00:59:33.519 --> 00:59:49.519
do which you may not realize by listening, is when

610
00:59:49.800 --> 01:00:05.320
I record these recordings. Now, for example, I also am

611
01:00:05.559 --> 01:00:19.360
affected by the words that I say. So if I

612
01:00:19.360 --> 01:00:26.719
said to you, focus on your feet, notice your feet relaxing,

613
01:00:30.239 --> 01:00:38.119
I will be focusing on my feet. I will be

614
01:00:38.239 --> 01:00:57.320
noticing my feet relaxing. If I said, focus on your hands,

615
01:00:59.119 --> 01:01:08.079
and maybe notice is the difference between each hand. Perhaps

616
01:01:08.159 --> 01:01:14.400
notice the the air in the room, the temperature of

617
01:01:14.440 --> 01:01:26.440
the room. On the backs of your hands. You may

618
01:01:26.559 --> 01:01:34.800
start to notice what almost feels like a very light breeze,

619
01:01:35.480 --> 01:01:39.559
even though there may not be any type of breeze

620
01:01:39.800 --> 01:01:52.519
at all where you are right now. And as you

621
01:01:52.599 --> 01:02:06.280
become aware of your hands, I'm also aware of how

622
01:02:07.440 --> 01:02:31.880
relaxed my hands our feeling now. And when it comes

623
01:02:32.039 --> 01:02:39.039
to potentially drifting off to sleep, which may be the

624
01:02:39.199 --> 01:02:55.039
reason you're listening, I also feel drowsy when I make

625
01:02:55.159 --> 01:03:16.320
these recordings. I also notice my mind drifting. In fact,

626
01:03:16.599 --> 01:03:33.320
at times I've actually fallen asleep without even noticing, and

627
01:03:33.360 --> 01:03:44.280
then I carry on talking. And it's only where I

628
01:03:44.360 --> 01:03:53.760
listen back to do the editing. I hear snoring, and

629
01:03:53.840 --> 01:04:04.320
I think I don't remember snoring, but talking this snaw

630
01:04:04.480 --> 01:04:11.559
enemies a pick turned up. That's why I sound like

631
01:04:11.599 --> 01:04:22.719
when I snow, how I get really into the whole experience.

632
01:04:30.639 --> 01:04:39.679
I don't know how you feel. How relaxed do you

633
01:04:39.800 --> 01:04:50.760
feel in your feet, how relaxed you feel in your hands.

634
01:05:05.800 --> 01:05:18.039
I have noticed more and more that the more relaxed,

635
01:05:19.760 --> 01:05:35.599
deeper level of comfort you feel, the easier your breathing becomes.

636
01:05:42.119 --> 01:05:58.800
It's almost like that additional muscle relaxation. So this allows

637
01:05:58.880 --> 01:06:29.960
you the breath easier without necessarily focusing on your breath, however,

638
01:06:30.199 --> 01:06:59.000
being able to notice the ease in which you breathe

639
01:06:59.199 --> 01:07:20.920
so naturally ready, you breathe so very easily and smoothly.

640
01:07:48.599 --> 01:08:06.320
Whenever I imagine my breathing improving, mhmm. When I've got my

641
01:08:06.400 --> 01:08:25.079
eyes closed, I tend to visualize a beautiful field with

642
01:08:25.399 --> 01:08:59.279
trees and flowers producing all that life giving oxygen. It

643
01:08:59.520 --> 01:09:15.720
feels nice two if nothing else, just taking some time

644
01:09:21.600 --> 01:10:09.920
away from everything, enjoying that feeling of peace serenity with

645
01:10:09.960 --> 01:10:46.439
a joyful heart. Time seems to just drip by so

646
01:10:47.680 --> 01:11:37.439
very slowly, relaxed, so deeply, peaceful, completely unattached to any

647
01:11:38.359 --> 01:12:41.840
thoughts whatsoever in this moment, completely free. Noticing that your

648
01:12:42.039 --> 01:13:29.239
mind has slowed down. Slowed down because nothing really requires

649
01:13:29.279 --> 01:13:59.720
your attention. You can enjoy the physical sensations have allowed

650
01:13:59.800 --> 01:14:12.800
the stress drip out of your body, drippin out of

651
01:14:13.319 --> 01:14:42.159
every part of your body and being released from your

652
01:14:42.199 --> 01:15:22.720
brain in your mind slowly but surely, the muscle sing

653
01:15:23.159 --> 01:16:33.239
lex relax rex so very deeply, relax so deeply, and

654
01:16:33.479 --> 01:16:43.359
the feelings, the pleasant feelings in your arms and shoulders,

655
01:17:01.279 --> 01:17:25.840
deepening each part of your body further and deeper and deeper.

656
01:17:40.319 --> 01:18:10.880
Noticing the feelings in the back of your neck, feelings

657
01:18:10.920 --> 01:19:00.560
in your wrists, muscles in front of your body, also

658
01:19:10.439 --> 01:19:49.720
feeling peaceful, deeply, there's a sense of peace spreads through

659
01:19:51.239 --> 01:20:29.039
your very core. Even when you focus on your mind,

660
01:20:40.960 --> 01:20:43.600
your mind becomes.

661
01:20:50.199 --> 01:21:09.399
Bef and slower, ben.

662
01:21:10.880 --> 01:22:28.159
Deep, relaxing, so very slow, your stomach peace for in

663
01:22:28.399 --> 01:23:15.279
your stomach you're back. Notice Notice how relaxed you'd never

664
01:23:15.880 --> 01:23:57.720
feel in the hole of your back. Your spy from

665
01:23:57.760 --> 01:24:02.239
your brain all the way down down the middle of

666
01:24:02.279 --> 01:24:14.000
your back, sending and receiving millions of messages every day,

667
01:24:25.000 --> 01:25:44.640
deep comfort, increasing deeply relaxed, your knees, legs, spreading those

668
01:25:44.880 --> 01:25:54.159
signals down a spine or cord into air, every part

669
01:25:54.479 --> 01:26:39.960
of your body, your sins, and your calf muscles. We're

670
01:26:40.039 --> 01:27:13.439
outbursts feelings of peace and tranquility, spreading through your body,

671
01:27:14.239 --> 01:27:30.479
tips of your toes, to your eyes, your fingers, all

672
01:27:30.520 --> 01:28:16.319
the way to your lower back. Letting go reatin peace,

673
01:28:32.119 --> 01:29:02.800
drifting mind just wandering away, happy to let go, let

674
01:29:02.840 --> 01:30:08.279
go completely, let go, so tranquil, the whole body, enjoying

675
01:30:08.319 --> 01:32:25.279
a sensor, lett him go, he even more piece, enjoy

676
01:32:29.640 --> 01:33:14.640
the space, this space of peace and safety. So fury fey, relaxed,

677
01:34:44.399 --> 01:35:09.159
letting go. Maybe we can just focus on the different

678
01:35:09.520 --> 01:35:44.319
parts of your body, just to notice your forehead and

679
01:35:44.520 --> 01:36:51.000
your eyes mutual, So Louise, noticing the sense of complete freedom,

680
01:37:03.000 --> 01:37:05.520
absolute freedom.

681
01:38:00.079 --> 01:38:00.720
Mhm.

682
01:38:03.640 --> 01:39:43.840
Dresting peace for energy, peace to breathe ease, Yeah, LEAs

683
01:40:04.800 --> 01:40:16.439
you may have or may not have noticed your mind

684
01:40:17.119 --> 01:41:18.880
drifting peaceful, moveingly, even more deeply in the direction of

685
01:41:23.680 --> 01:43:20.560
total blissful pace, blissful pace, raft go to pace, Come on,

686
01:43:24.960 --> 01:44:39.399
sukm let him go peace with mind relaxed forty so relaxed,

687
01:44:47.960 --> 01:45:36.399
so relaxed. Your body feels almost invisible, so very relaxed.

688
01:45:39.800 --> 01:46:56.000
I'm peaceful, so peace lea fair and you could start

689
01:46:56.439 --> 01:47:06.039
to notice that you are feeling more relaxed, even though

690
01:47:06.119 --> 01:47:17.359
I've not purposely focused your mind upon that sense of

691
01:47:17.760 --> 01:47:23.199
physical comfort that is growing within you throughout your body,

692
01:47:26.359 --> 01:47:36.079
and your mind starts to slow down, and that could

693
01:47:36.119 --> 01:47:44.399
be almost in recognition of I guess my speech not

694
01:47:44.600 --> 01:48:01.720
being particularly fast, and things just generally feel calmer. Just

695
01:48:02.039 --> 01:48:10.600
by listening to my voice, you give yourself an opportunity

696
01:48:12.319 --> 01:48:18.079
to take a break from the day, take a break

697
01:48:18.159 --> 01:48:25.880
from your life as it is, and to give yourself

698
01:48:25.920 --> 01:48:33.880
a rest, giving yourself permission to take some time off

699
01:48:36.079 --> 01:48:41.479
and to allow your body to relax and allow your

700
01:48:41.600 --> 01:48:52.239
mind to slow down, which in turn releases the tension

701
01:48:53.640 --> 01:49:02.399
and he stresses that you had in your body. It's

702
01:49:02.439 --> 01:49:07.079
almost as if the parts of your body just open up,

703
01:49:08.319 --> 01:49:19.960
allowing the negativity out and at the same time replacing

704
01:49:20.800 --> 01:49:30.359
that negativity with positive heathing energy, which then fills your

705
01:49:30.399 --> 01:49:42.279
body up and your mind to also starts to appreciate

706
01:49:43.119 --> 01:50:01.479
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

707
01:50:04.640 --> 01:50:13.239
an energy that spreads through your body like a wave

708
01:50:15.560 --> 01:50:27.720
of comfort and all this comes, and just allowing yourself

709
01:50:30.520 --> 01:50:35.760
a few minutes, maybe half an hour, however long you

710
01:50:35.800 --> 01:50:48.399
want it to be, to just rest and allow your

711
01:50:48.520 --> 01:50:58.399
mind and your body to almost reset itself to the

712
01:50:59.079 --> 01:51:14.960
settings of comfort and relaxation, calmness, which allows more room

713
01:51:15.439 --> 01:51:28.520
for feelings of pleasure and happiness to move around your

714
01:51:28.560 --> 01:51:37.039
body and into your mind, almost as if your mind

715
01:51:37.119 --> 01:51:47.800
and your body are sinking together, almost mirroring each other.

716
01:51:48.760 --> 01:52:03.399
With that growing positivity and calmness. It feels nice. It

717
01:52:03.439 --> 01:52:09.439
really does feel nice to know that you are the

718
01:52:09.439 --> 01:52:22.760
one that has allowed yourself to feel more comfort and

719
01:52:22.960 --> 01:52:41.319
to experience more of this deep relaxation spreading throughout your body.

720
01:52:43.840 --> 01:52:49.199
And as I focus on each part of your body,

721
01:52:51.560 --> 01:53:03.640
you can notice that that part becomes even more relaxed

722
01:53:05.600 --> 01:53:14.560
just by focusing on it. It becomes even more calm

723
01:53:14.720 --> 01:53:25.479
and comfortable just by focusing. And as I move down

724
01:53:25.640 --> 01:53:33.319
your body, starting at your head, the parts that you've

725
01:53:33.600 --> 01:53:43.560
already focused on will continue to relax deeply, and those

726
01:53:43.720 --> 01:53:50.439
parts that we've not yet focused on were just automatically

727
01:53:54.199 --> 01:54:01.840
release any remain intention in anticipation shouldn't have even more

728
01:54:02.520 --> 01:54:14.359
comfort about to come now. I'm going to start by

729
01:54:14.399 --> 01:54:22.079
focusing on your forehead. Just being aware of the feelings

730
01:54:22.079 --> 01:54:32.439
of your forehead and any background sounds like mister Herbert

731
01:54:32.479 --> 01:54:38.000
the Pigeon can just allow you to feel even more relaxed.

732
01:54:41.880 --> 01:54:48.000
Just means you're in the moment. This isn't this isn't

733
01:54:48.039 --> 01:54:56.039
a sterile environment. This is the world. I live in

734
01:54:56.119 --> 01:55:08.439
the countryside, so there's lots of nature sounds around. So

735
01:55:08.479 --> 01:55:13.720
as you focus on your forehead, just notice how it

736
01:55:13.880 --> 01:55:23.840
becomes even more relaxed as you focus only on my

737
01:55:24.079 --> 01:55:33.640
voice and that part of your body. Moving down to

738
01:55:33.760 --> 01:55:46.880
your eyes, focusing on your eyes, noticing how your eyelids

739
01:55:46.920 --> 01:55:54.079
feel so heavy yet so light at the same time,

740
01:55:57.359 --> 01:56:08.000
and all the muscles around your eyes relax completely. Moving

741
01:56:08.119 --> 01:56:15.279
your focus down to your mouth, your lips, your tongue,

742
01:56:16.520 --> 01:56:24.479
your teeth, and your gumbs, the whole of your mouth relaxing,

743
01:56:27.960 --> 01:56:38.239
calm and lease. As you focus now on your jaw,

744
01:56:41.239 --> 01:56:44.840
not just the parts of your jaw near your mouth

745
01:56:45.640 --> 01:56:49.960
and your chin, but all the way up the size

746
01:56:50.000 --> 01:56:56.520
of your face to your ears, that hole of your

747
01:56:56.600 --> 01:57:06.640
jaw feeding hm more relaxed.

748
01:57:10.000 --> 01:57:18.479
And calm.

749
01:57:18.880 --> 01:57:28.079
Focusing on your neck, the front of your neck and

750
01:57:28.119 --> 01:57:41.159
your throat relaxing and loose and calm. The sides of

751
01:57:41.239 --> 01:57:46.520
your neck, the right and left side of your neck

752
01:57:49.439 --> 01:58:05.319
relax and loose and calm. And now the back of

753
01:58:05.399 --> 01:58:11.960
your neck. Focus in on the back of your neck,

754
01:58:17.880 --> 01:58:23.119
letting go of any tension that may have been there before,

755
01:58:24.880 --> 01:58:39.000
and enjoying that sense of increasing comfort and release that

756
01:58:39.199 --> 01:58:49.640
you can experience in the back of your neck. Moving

757
01:58:49.840 --> 01:58:56.680
down your back and moving either side of your spine

758
01:58:57.720 --> 01:58:59.000
right from the top.

759
01:58:58.800 --> 01:58:59.840
Of your back.

760
01:59:01.399 --> 01:59:05.039
All the way down to the bottom of your back,

761
01:59:11.079 --> 01:59:22.399
down to your lower back. And as you move up

762
01:59:22.439 --> 01:59:31.279
and down your spine, you can feel the muscles either

763
01:59:31.399 --> 01:59:44.960
side of your spine relaxing even more. And as those

764
01:59:45.079 --> 01:59:54.560
muscles relax, that sense of comfort starts to spread outwards

765
01:59:56.079 --> 02:00:05.720
from your spine into both sides of your back, the

766
02:00:05.800 --> 02:00:09.359
top of your back, the middle and your lower back.

767
02:00:12.840 --> 02:00:20.000
And as you scan gently and slowly up and down

768
02:00:20.159 --> 02:00:25.279
your back, there's the muscles in the top of your

769
02:00:25.319 --> 02:00:35.279
back relax and become looser. The muscles in the middle

770
02:00:35.319 --> 02:00:42.600
of your back also seem to just almost divide from

771
02:00:42.680 --> 02:00:56.159
each other, separating and almost melting, and in your lower

772
02:00:56.199 --> 02:01:07.039
back it seems to be an extra special feeling of

773
02:01:07.119 --> 02:01:19.159
comfort that spreads into your hips. Sit down your lower back,

774
02:01:19.479 --> 02:01:27.479
into your hips, into the area where your cosicks are,

775
02:01:31.000 --> 02:01:38.680
and into your buttocks, and all those muscles that spread

776
02:01:39.960 --> 02:01:49.720
from your lower back into your hip area start to melt,

777
02:01:54.119 --> 02:02:06.520
start to really let go. I don't even nowhere about

778
02:02:06.600 --> 02:02:12.640
to focus on your shoulders. Your back and your spine

779
02:02:13.640 --> 02:02:30.439
will continue to let go, continue to relax so calmly.

780
02:02:35.119 --> 02:02:40.079
And as you focus on your shoulders, you may notice

781
02:02:40.319 --> 02:03:10.600
that they're already feeling really loose. They're already feeling calm

782
02:03:10.800 --> 02:03:23.520
and fear. Those muscles then move from your neck into

783
02:03:23.560 --> 02:04:00.000
your shoulders, feel so soft and gentle, so smooth and calm,

784
02:04:00.359 --> 02:04:12.960
and the feeling in your shoulders seens to spread deep

785
02:04:13.159 --> 02:04:22.960
into your shoulders, that sense of relaxation not just traveling

786
02:04:23.439 --> 02:04:40.720
deeply into your muscles, but also relaxing the bones and

787
02:04:40.960 --> 02:04:49.720
moving all away to underneath your arms, relaxing that whole

788
02:04:49.880 --> 02:05:00.000
area between the tops of your shoulders and underneath your arms.

789
02:05:00.119 --> 02:05:14.880
Then you feel so relaxed and comfortable in your shoulders,

790
02:05:18.359 --> 02:05:40.600
which sends that deep healing message into your arms, and

791
02:05:40.680 --> 02:05:45.720
you may feel almost as if your arms are not

792
02:05:45.880 --> 02:06:08.800
even there, because they're so relaxed, so deeply relaxed, so

793
02:06:08.800 --> 02:06:40.159
so calm.

794
02:06:25.119 --> 02:06:25.279
So.

795
02:06:31.960 --> 02:06:47.039
Loose, not feeling spreading all the way down your arms,

796
02:06:49.760 --> 02:07:18.840
two elbows, including your elbows circumforts spreads or away into

797
02:07:19.159 --> 02:07:37.760
rests of forearments and your rests so heavy, yet at

798
02:07:37.880 --> 02:08:21.680
the same time so light and gentle. Freak. See now

799
02:08:21.800 --> 02:08:57.319
on your hands, my hands, so peaceful.

800
02:08:58.359 --> 02:08:59.520
In your hands.

801
02:09:18.000 --> 02:09:37.079
There's a sense of real peace. It just seems to

802
02:09:41.039 --> 02:10:19.720
I feel so familiar when your hands relax deeply fies you.

803
02:10:20.039 --> 02:11:28.239
Thing is you, things, slid lest you thing you tips,

804
02:11:56.760 --> 02:12:27.239
moving your attention from to your body, so comfortable, moving

805
02:12:27.319 --> 02:13:53.680
in your focus to your legs. Why my souls in

806
02:13:53.840 --> 02:14:47.720
your thighs, your knees, so relaxed, a carved mussels and

807
02:14:48.000 --> 02:17:05.760
just chins compasitely four feathing new feats. Sir, peaceful.

808
02:17:06.879 --> 02:18:03.159
Sircm say peaceful, sircom sir peaceful, say colm, So.

809
02:18:05.079 --> 02:18:06.959
Peace fall.

810
02:18:15.079 --> 02:18:16.920
RelA same.

811
02:18:21.959 --> 02:18:41.200
Peace fall, so calm, loving that deep relaxation, to spread

812
02:18:41.440 --> 02:18:58.280
your chest, in your stomach, so relax, letting go.

813
02:19:01.920 --> 02:19:02.639
Everything.

814
02:19:13.879 --> 02:19:19.879
So I'm gonna start counting down now, from twenty down

815
02:19:19.920 --> 02:19:28.079
to one. You can imagine in a way it's like

816
02:19:28.840 --> 02:19:35.319
just walking down some steps and each step or twenty steps,

817
02:19:35.360 --> 02:19:44.760
and each step represents a level of comfort, each step

818
02:19:45.040 --> 02:20:00.600
represents a deepening of that comfort, and the vervy you

819
02:20:00.719 --> 02:20:06.120
walk down those steps that the deeper and more relaxed

820
02:20:06.319 --> 02:21:22.440
you feel. So starting with number twenty twenty, nineteen eighty,

821
02:22:00.399 --> 02:29:04.760
seventeen sixteen U fifteen fourteen fourteen two well five eight

822
02:30:10.120 --> 02:40:58.399
nine eight seven four five four one. No, as you

823
02:40:58.559 --> 02:41:11.399
focus on your eye, Yes, we're gonna count down from

824
02:41:11.639 --> 02:41:26.959
ten down to one, focusing just on your eyes, your eyelids,

825
02:41:27.399 --> 02:41:36.239
the muscles around your eyes, your eye wolves themselves, our

826
02:41:36.360 --> 02:41:53.239
whole area that makes up your eye. And as we

827
02:41:53.479 --> 02:42:01.719
count down from ten down to one, whilst focus in

828
02:42:02.000 --> 02:42:17.360
on your eyes, you'll become twice is relaxed with each

829
02:42:17.799 --> 02:42:30.280
number counting down, and you may find the all you

830
02:42:30.559 --> 02:42:39.360
want to do is just drift off to sleep. And

831
02:42:39.559 --> 02:42:46.120
if that's what you want, then just allow yourself to

832
02:42:46.280 --> 02:43:00.680
do that. Now, focus in on your eyes. I'm going

833
02:43:00.840 --> 02:43:10.760
to begin counting down from ten down to one right now,

834
02:43:19.319 --> 02:50:49.319
ten nine eight seven four five four three two.

835
02:51:49.680 --> 02:52:17.360
One.

836
02:52:23.680 --> 02:52:40.360
So counting down from ten to one ten nine eight

837
02:52:43.200 --> 02:53:08.000
seven six five four three two one. And maybe that

838
02:53:08.200 --> 02:53:12.280
was a bit too quick in order to relax. Maybe

839
02:53:12.319 --> 02:53:16.639
it's a bit too fast for you to notice the

840
02:53:17.959 --> 02:53:24.760
calming of your body, maybe even a little bit of

841
02:53:24.879 --> 02:53:28.799
pressure there, Like you're counting down from ten to one.

842
02:53:28.920 --> 02:53:32.319
Would you expect me to do man, expect me to

843
02:53:32.319 --> 02:53:36.319
just to go with floppy just because you're counting down.

844
02:53:41.920 --> 02:53:45.200
We could try it again, but this time I go

845
02:53:45.280 --> 02:53:52.319
a bit slower this time, as you focus on the

846
02:53:52.479 --> 02:53:56.600
whole of your body before we focus on your legs.

847
02:53:59.040 --> 02:54:08.239
Just notice how your body does start to feel more

848
02:54:08.639 --> 02:55:08.319
relaxed with every number that I count down ten nine, eight, seven, six, five, four,

849
02:55:15.719 --> 02:56:07.239
three two one, And just notice how how you feel generally,

850
02:56:07.680 --> 02:56:21.959
how your body feels. It's not necessarily even about counting

851
02:56:22.120 --> 02:56:29.200
down from ten to one. It's that space that you have,

852
02:56:30.559 --> 02:56:49.040
that space between being active physically or mentally to just

853
02:56:53.760 --> 02:56:58.920
sitting or lying down and just being there, not doing anything,

854
02:56:59.120 --> 02:57:03.840
not saying it thing, not needing to think about anything.

855
02:57:05.680 --> 02:57:09.360
So it opens up a space, you know, a bit

856
02:57:09.399 --> 02:57:20.200
of a space, a gap. And the more I came

857
02:57:20.319 --> 02:57:24.879
down from ten to one, the bigger that gap becomes.

858
02:57:27.879 --> 02:57:40.360
So there's that gap of calmness, of comfort, relaxation. It's

859
02:57:40.440 --> 02:57:54.040
a nice feeling and it moves those stresses or discomforts

860
02:57:54.120 --> 02:58:06.959
physically or emotionally, moves them away, allows you.

861
02:58:09.639 --> 02:58:10.200
To just.

862
02:58:13.159 --> 02:58:19.879
Slow down. Someone to count again from ten down to one,

863
02:58:20.319 --> 02:58:30.559
and notice that gap widening, the gap, And as it widens,

864
02:58:30.600 --> 02:58:36.639
it's almost like the stress and attention falls into the

865
02:58:36.760 --> 02:59:46.479
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

866
02:59:57.639 --> 03:00:33.239
four three two.

867
03:00:51.479 --> 03:00:51.760
One.

868
03:01:03.639 --> 03:01:23.719
How does your body feel now? Can you notice that

869
03:01:24.760 --> 03:02:01.799
the feeling calmer, the feeling more relaxed as we now

870
03:02:02.000 --> 03:02:22.319
focus on your legs, just your legs. We're just gonna

871
03:02:22.760 --> 03:02:42.159
start with focusing on your thighs. Of course, it's not

872
03:02:42.280 --> 03:02:50.760
the most exciting thing to be doing because I'm sure

873
03:02:50.920 --> 03:02:53.479
like most of your body is not a lot going

874
03:02:53.559 --> 03:03:06.239
on right now. Just focusing on the whole of your thighs,

875
03:03:09.040 --> 03:03:12.760
the tops of your thighs, the sides of your thighs,

876
03:03:15.000 --> 03:03:19.440
the bottoms of your thighs, your outer thighs, and your

877
03:03:19.559 --> 03:03:24.799
inner thighs. Basically the whole of your thigh that leads

878
03:03:25.840 --> 03:03:41.360
into your hip and it goes down to your knee joint. Now,

879
03:03:41.479 --> 03:03:48.479
this is a big area. It's a very heavy area.

880
03:03:49.000 --> 03:03:54.959
It's very strong. Probably the strongest muscles in your body

881
03:03:55.559 --> 03:04:09.959
are in your thighs. But I don't think we perhaps

882
03:04:11.959 --> 03:04:24.680
give enough attention to our thighs. Perhaps we don't acknowledge

883
03:04:25.360 --> 03:04:44.760
how important our thighs are to our lives, how much

884
03:04:47.360 --> 03:05:00.879
they actually do for us all through our lives. And

885
03:05:01.000 --> 03:05:06.680
it may seem to sound really weird, but I think

886
03:05:06.760 --> 03:05:13.680
that all of our body parts, especially our thighs, need

887
03:05:13.879 --> 03:05:28.319
some TLC, a bit of love shown, a bit of acknowledgement.

888
03:05:30.840 --> 03:05:40.120
I thank you gratitude for what our thighs do for us.

889
03:05:46.680 --> 03:05:52.319
And I know this may sound a bit strange. Maybe

890
03:05:52.360 --> 03:05:55.399
you think, why am I Surely I should be out

891
03:05:55.479 --> 03:06:04.319
in the garden hugging a tree or something. Well, it's

892
03:06:04.399 --> 03:06:07.639
hard to set a microphone up on a tree. That's

893
03:06:07.639 --> 03:06:10.120
why I'm doing this indoors. Otherwise I would be outside

894
03:06:10.200 --> 03:06:13.680
hugging a tree. Now I can't see the television from

895
03:06:13.680 --> 03:06:24.239
the tree. If you move down to your knees gain

896
03:06:24.559 --> 03:06:32.680
such an important part, and I think we don't necessarily

897
03:06:34.200 --> 03:06:41.840
I'll speak for myself here, I don't necessarily appreciate all

898
03:06:41.959 --> 03:06:46.920
that my knees do for me until I have a

899
03:06:47.040 --> 03:06:52.120
problem with my knee. It's occasionally if I ever maybe

900
03:06:52.120 --> 03:06:57.719
I'll bash it, or it's aching for some reason. It's

901
03:06:58.000 --> 03:07:03.719
then that I realize how much it does. You know,

902
03:07:03.840 --> 03:07:09.799
the benefit of being able to use my legs without

903
03:07:11.559 --> 03:07:18.799
any kind of physical discomfort is a beautiful thing that's

904
03:07:19.040 --> 03:07:27.399
possibly not appreciated until it's temporarily removed. You know, that's comfort.

905
03:07:31.520 --> 03:07:36.120
But as you focus on your knees, regardless of how

906
03:07:36.200 --> 03:07:43.719
your knees feel, you can have that sense of gratitude

907
03:07:45.239 --> 03:07:47.840
and love to your knees for all that they do

908
03:07:48.040 --> 03:08:01.040
for you, And you can still have that tension on

909
03:08:01.159 --> 03:08:07.360
your thighs and maybe notice how your thighs feel. Maybe

910
03:08:07.600 --> 03:08:25.079
you've notice that they are relaxing more deeply as you

911
03:08:25.239 --> 03:08:30.440
focus now on the bottoms of your legs, your shins

912
03:08:31.319 --> 03:08:36.879
and your calf muscles and the bones between your knees

913
03:08:37.760 --> 03:08:45.479
and your feet incorporate, and of course your ankles so important.

914
03:08:51.000 --> 03:08:55.600
You know, anyone that's had even like the slightest sprain

915
03:08:55.719 --> 03:09:02.680
of an ankle knows how how much we take our

916
03:09:02.879 --> 03:09:11.440
ankles for granted. And it's kind of strange in a

917
03:09:11.520 --> 03:09:17.079
way when you think that. You know, logically, our wrists

918
03:09:17.239 --> 03:09:20.120
are a lot thinner than the rest of our arms,

919
03:09:21.239 --> 03:09:24.799
which is okay. It doesn't can't see any problem with

920
03:09:24.879 --> 03:09:30.280
that because we're just picking stuff up. But our ankles

921
03:09:32.120 --> 03:09:42.040
so much thinner than the rest of our legs, and

922
03:09:42.159 --> 03:09:46.680
from a physics perspective or logical even it doesn't really

923
03:09:46.760 --> 03:09:54.000
make sense that all this weight would ultimately be resting

924
03:09:55.040 --> 03:10:05.040
on your ankles then leading to your feet, that thin area,

925
03:10:06.520 --> 03:10:16.120
thin bone. Yeah, it does so much great work. Supports us,

926
03:10:16.239 --> 03:10:26.200
supports our body for a lifetime, helps us to balance,

927
03:10:28.399 --> 03:10:41.239
It helps you to get around and be mobile. And

928
03:10:41.239 --> 03:10:49.000
there's the calf muscles. Of course, when I was younger,

929
03:10:49.360 --> 03:10:52.479
I couldn't see the point in calf muscles. It didn't

930
03:10:52.479 --> 03:10:57.799
seem to do anything. Okay, if I walked around on tiptoes,

931
03:10:58.600 --> 03:11:02.440
then my calf muscles get some work. But of course

932
03:11:02.520 --> 03:11:06.639
that's not true. The carved muscles are being used whenever

933
03:11:06.719 --> 03:11:18.639
we use our legs, and your shins there to protect

934
03:11:20.639 --> 03:11:29.280
your lower legs, shaped in a way almost as a

935
03:11:29.360 --> 03:11:41.639
protector for the bone, leading of course to your ankles

936
03:11:45.000 --> 03:11:51.600
and your feet. But we're not going to focus on

937
03:11:51.719 --> 03:11:53.799
your feet. We're just going to focus on the legs.

938
03:11:55.760 --> 03:12:00.360
And I realize that now that I've mentioned your feet,

939
03:12:00.440 --> 03:12:04.680
it prota be focusing on them anyway, So maybe I

940
03:12:04.799 --> 03:12:10.959
should focus on your feet a little bit. You can

941
03:12:11.120 --> 03:12:16.159
have them in your awareness the same as you have

942
03:12:16.360 --> 03:12:20.200
your thighs in your awareness. Even though we haven't been

943
03:12:20.319 --> 03:12:26.360
focusing on your thighs a few minutes, we've been focusing

944
03:12:26.479 --> 03:12:43.040
on your ankles, there's still that sensation of comfort in

945
03:12:43.200 --> 03:12:55.040
your thighs and this that movement of energy because the

946
03:12:55.159 --> 03:13:02.760
thighs hold lots of different sensations. Of course, there's the muscles,

947
03:13:03.360 --> 03:13:07.399
the big straw muscles that we have in our thighs,

948
03:13:16.159 --> 03:13:21.879
but the skin on the outside of the thighs, as

949
03:13:21.959 --> 03:13:26.479
in the outside of all of our body, can be

950
03:13:26.719 --> 03:13:44.399
very sensitive, sensitive to the touch, sensitive to temperature, and

951
03:13:44.600 --> 03:13:52.959
inside your thighs the bones, there's the muscle, there's the blood, vessels,

952
03:13:53.120 --> 03:13:58.920
the arch trees, all this stuff that's inside your thighs.

953
03:14:03.239 --> 03:14:06.440
And I guess sometimes it'd be nice if you could

954
03:14:06.440 --> 03:14:11.799
actually put your fingers inside your thighs and a message.

955
03:14:14.319 --> 03:14:17.840
You can message on the outside, of course, but to

956
03:14:17.879 --> 03:14:21.040
be able to get deep into the muscles and to

957
03:14:21.120 --> 03:14:26.239
be able to just massage inside your thighs, message in

958
03:14:26.280 --> 03:14:34.920
the bones of your leg, massage in all the veins,

959
03:14:35.120 --> 03:14:45.319
and just gently healing your thighs, and you could move

960
03:14:45.520 --> 03:14:52.000
down message and inside your knees, just a message in

961
03:14:52.120 --> 03:14:59.479
those bones, but with healing fingertips, spreading that healing energy

962
03:15:00.239 --> 03:15:09.959
deep into the joints of your knees. Of course, there's

963
03:15:10.040 --> 03:15:13.920
the back of your your knee, you know, the inside

964
03:15:14.120 --> 03:15:20.239
crease where your knee is. It's a very sensitive area.

965
03:15:22.280 --> 03:15:26.600
Very it feels very nice when you stroke it. That

966
03:15:26.760 --> 03:15:30.440
might be because it's an area that's not really touched

967
03:15:30.680 --> 03:15:37.239
very often. It's almost like a hidden part, that crease

968
03:15:39.360 --> 03:15:45.799
in your legs. It's almost like a part that has

969
03:15:46.120 --> 03:15:56.879
a sensitivity which is a little bit different. Of course,

970
03:15:56.920 --> 03:16:07.440
it's protected by your legs. So you can imagine putting

971
03:16:08.319 --> 03:16:17.959
your fingers into that crease in your legs, that fold

972
03:16:18.120 --> 03:16:22.239
in between your legs. You can just message with your fingertips.

973
03:16:23.399 --> 03:16:30.200
Imagine your fingertips going inside message in the muscle tissue.

974
03:16:34.799 --> 03:16:39.079
You can of course feel the bones of your knees

975
03:16:40.559 --> 03:16:51.000
heading through your fingertips. And then as you go down

976
03:16:53.879 --> 03:16:56.680
to your calf muscles. Now that's the part I'd like

977
03:16:56.760 --> 03:17:00.799
to be able to really put my finger tips deep

978
03:17:00.879 --> 03:17:10.159
inside my half muscles, massage in every single tissue of

979
03:17:10.319 --> 03:17:21.680
that muscle, healing every part, and then doing the same

980
03:17:21.799 --> 03:17:29.520
for my shins, massage in and gently stroking the bones,

981
03:17:31.319 --> 03:17:36.959
gently stroking them, healing in a loving way, because they

982
03:17:37.079 --> 03:17:43.440
deserve to be treated as the precious bones that they are.

983
03:17:44.799 --> 03:17:48.079
Because our legs are so precious as in all the

984
03:17:48.120 --> 03:17:53.479
other parts of our body, and more precious of any

985
03:17:53.639 --> 03:18:08.959
jure on the planet. When you start to think about

986
03:18:12.360 --> 03:18:21.200
your legs in this way, it can change your perspective.

987
03:18:23.920 --> 03:18:29.680
It might sound a bit a bit silly to start

988
03:18:29.760 --> 03:18:36.479
with the idea of having love for your legs, showing

989
03:18:36.559 --> 03:18:44.799
appreciation for your thighs, wanting to be able to put

990
03:18:44.840 --> 03:18:52.680
your hands in your thighs and massage the muscles and

991
03:18:52.799 --> 03:18:57.559
the bones, and to get your fingers deep in there,

992
03:18:58.799 --> 03:19:07.520
releasing all tension, just to show how much you care

993
03:19:10.840 --> 03:19:15.959
about your legs, how much you care for what your

994
03:19:16.040 --> 03:19:25.719
legs do for you regularly, your knees, your calves, your ankles.

995
03:19:30.000 --> 03:19:37.639
The strength of your ankles, considering how thin they are

996
03:19:37.879 --> 03:19:45.639
compared to the rest of your legs, especially your thighs. Yeah,

997
03:19:45.680 --> 03:19:57.799
they're so strong, so flexible, absolutely amazing things. Your ankles

998
03:19:58.120 --> 03:20:07.239
are truly a gift because of what they do for you,

999
03:20:12.719 --> 03:20:19.399
supporting all that weight, regardless of how what weight you

1000
03:20:19.520 --> 03:20:25.360
are even if you only ate stone, there's still a

1001
03:20:25.479 --> 03:20:32.040
lot of weight for these little ankles. Now I'm a

1002
03:20:32.159 --> 03:20:40.319
lot heavier than eight stone double down, Yet my ankles

1003
03:20:42.120 --> 03:20:49.760
support my body all the time, although they do give

1004
03:20:49.799 --> 03:20:54.399
off a sigh of relief when I sit down, as

1005
03:20:55.200 --> 03:21:02.399
in fact, my whole legs do. My feet feet also

1006
03:21:02.559 --> 03:21:05.399
go and my toes clap.

1007
03:21:06.639 --> 03:21:07.360
We're so happy.

1008
03:21:27.120 --> 03:21:36.239
Your legs really are amazing. And I know that talk

1009
03:21:36.399 --> 03:21:42.799
about talking about your legs is probably possibly among the

1010
03:21:42.879 --> 03:21:48.440
most most boring things you've ever heard anyone say. Possibly,

1011
03:21:51.319 --> 03:21:58.040
but boring or not, everything I said is true. Your

1012
03:21:58.159 --> 03:22:18.719
legs are un Your legs deserve not just respect, they

1013
03:22:18.799 --> 03:22:31.399
deserve to relax deeply. They deserve to take some time

1014
03:22:31.520 --> 03:22:55.200
out of the day to just let go completely. Your

1015
03:22:55.360 --> 03:23:13.159
legs really can relax. And because the legs are so

1016
03:23:14.200 --> 03:23:19.000
such a most, you know, very important part of your body.

1017
03:23:20.280 --> 03:23:22.879
When you relax your legs, the rest of your body

1018
03:23:23.559 --> 03:23:42.280
also naturally follows in that journey of comfort. I can

1019
03:23:42.399 --> 03:23:47.360
feel it in my hips. My hips feel really loose,

1020
03:23:50.639 --> 03:23:55.239
and also my lower back as well. My lower back

1021
03:23:55.479 --> 03:24:01.000
really feels it feels stretched. And now I'm just sitting

1022
03:24:01.079 --> 03:24:07.079
in a chair and there's no stretching as far as

1023
03:24:07.120 --> 03:24:10.159
I'm aware that I'm doing. It's almost as if the

1024
03:24:10.319 --> 03:24:14.239
muscles are just relaxed so much that there is a

1025
03:24:14.399 --> 03:24:39.079
natural stretch as the tension has reduced a lot. And

1026
03:24:39.159 --> 03:24:42.559
I'm now going to count down from ten down to one,

1027
03:24:46.879 --> 03:25:16.600
and you can continue to feel wonderfully relaxed ten nine, eight, seven, six, five.

1028
03:25:20.920 --> 03:25:25.000
Four three.

1029
03:25:28.879 --> 03:25:49.639
Two one relax. So I'm just going to count down

1030
03:25:51.159 --> 03:25:55.840
for five down to one, and as a countdown, if

1031
03:25:55.879 --> 03:26:02.959
you just focus on the numbers, just the numbers counting down,

1032
03:26:04.000 --> 03:26:13.159
and notice how you feel in this moment as you

1033
03:26:13.319 --> 03:26:20.840
hear the numbers counting down, knowing that those numbers counting

1034
03:26:20.920 --> 03:26:31.040
down represent you feeling calmer, not just in your body,

1035
03:26:31.239 --> 03:26:39.600
but also relaxing your mind. Just notice how you feel.

1036
03:26:40.479 --> 03:26:46.360
There's nothing to do, there's nothing to say, there's nothing

1037
03:26:46.520 --> 03:27:23.520
to think about, starting with number five, four three two.

1038
03:27:29.319 --> 03:27:29.559
One.

1039
03:27:38.959 --> 03:27:51.440
Now, as you notice the gradual letting go the tension

1040
03:27:51.680 --> 03:27:58.760
in your body, you may also begin to notice and

1041
03:27:58.959 --> 03:28:07.959
be aware of how your mind is starting to slow down.

1042
03:28:10.440 --> 03:28:16.799
This is just a natural thing that happens. It's not

1043
03:28:17.000 --> 03:28:22.200
really a special procedure. It's just natural because as your

1044
03:28:23.520 --> 03:28:29.479
body relaxes, your mind also starts to relax, and the

1045
03:28:29.600 --> 03:28:33.200
more your mind relaxes, the more your body relaxes. It's

1046
03:28:33.399 --> 03:28:43.559
just a continuous circle of relaxation. And there is that

1047
03:28:44.840 --> 03:28:52.719
calmness that comes from relative quietness. You know, even even

1048
03:28:52.719 --> 03:28:59.280
if there's background sounds either your side or mind, it's

1049
03:28:59.399 --> 03:29:05.319
still going to be quite calm. You know, you haven't

1050
03:29:05.360 --> 03:29:10.280
got the television on, there's no music in the background

1051
03:29:10.399 --> 03:29:13.040
unless you're listening to the recording. With music, of course,

1052
03:29:17.920 --> 03:29:20.079
you're very likely not going to be sitting in a

1053
03:29:20.200 --> 03:29:23.319
room with other people. Of course you might be, but

1054
03:29:24.600 --> 03:29:27.879
generally it's more ideal if you can do this on

1055
03:29:28.000 --> 03:29:39.319
your own, so no distractions, and when you stop thinking

1056
03:29:39.399 --> 03:29:56.559
about stuff, relaxation automatically rises. A sense of comfort starts

1057
03:29:56.600 --> 03:30:05.360
to grow, and without trying to build it up into

1058
03:30:05.479 --> 03:30:17.600
something fantastical or something magical, this is just a natural process,

1059
03:30:19.920 --> 03:30:30.799
something that's easy to accomplish. In fact, it's almost the

1060
03:30:31.120 --> 03:30:37.840
sense of relaxing completely happens really when you put no

1061
03:30:38.040 --> 03:30:42.600
effort into it. It's not something that you can really force.

1062
03:30:45.239 --> 03:30:54.600
It's something that happens naturally. And part of the process

1063
03:30:55.000 --> 03:31:06.200
of this recording and others is simply two allow you

1064
03:31:08.600 --> 03:31:19.440
to take advantage of this space, this time, to just

1065
03:31:23.639 --> 03:31:31.200
let go, to just be here, to be in tune

1066
03:31:34.879 --> 03:31:46.959
with how you feel, yet with the intention of wanting

1067
03:31:47.280 --> 03:31:59.360
to relax deeply and maybe even to fall asleep, depending

1068
03:31:59.600 --> 03:32:05.799
on what it is that you wish for yourself in

1069
03:32:05.959 --> 03:32:22.079
this moment. As we know, relaxing is the majority of

1070
03:32:22.200 --> 03:32:26.799
the process of falling asleep. The actual falling asleep part

1071
03:32:27.079 --> 03:32:35.239
is the tiny bit at the end. The deeper relaxed

1072
03:32:35.600 --> 03:32:57.719
you become, the easier you find yourself drifting. You can also,

1073
03:32:57.920 --> 03:33:07.959
if you choose stay focused on my voice and really

1074
03:33:08.479 --> 03:33:37.760
enjoy the process of gradually relaxing each muscle in your

1075
03:33:37.840 --> 03:34:12.360
body effortlessly and just observing the sensation of letting go completely.

1076
03:34:18.399 --> 03:34:22.440
This time, I'm going to count from six down to one,

1077
03:34:27.319 --> 03:34:36.440
and you can notice your mind calming down more with

1078
03:34:36.879 --> 03:34:50.559
each number that you hear me say, naturally, feeling calm

1079
03:34:51.040 --> 03:37:29.000
and slow and peaceful. Six, five, four, three, two. What

1080
03:37:50.360 --> 03:37:59.840
being aware of how your mind to slow right down,

1081
03:38:03.200 --> 03:38:26.559
sinking deeply into relaxation. And as you focus on your mind,

1082
03:38:26.879 --> 03:38:36.840
you may notice that there are some thoughts still there,

1083
03:38:39.399 --> 03:38:48.959
maybe some stubborn thoughts that for some reason perhaps need

1084
03:38:49.040 --> 03:39:04.239
your attention. So what you can do is send love

1085
03:39:04.479 --> 03:39:18.120
to those thoughts. Sprinkle those thoughts with love. Might all

1086
03:39:18.239 --> 03:39:23.879
petals from a flower. Just sprinkle it over them, petals

1087
03:39:23.959 --> 03:39:31.159
filled with love towards those thoughts, to let those thoughts

1088
03:39:31.399 --> 03:39:38.200
know that you're not abandoned in them. You just need them.

1089
03:39:39.440 --> 03:39:51.360
You require them to just calm down, slow down, quiet down.

1090
03:39:55.040 --> 03:39:55.440
For now.

1091
03:40:03.319 --> 03:40:08.319
So as you focus on those remaining thoughts. As we

1092
03:40:08.479 --> 03:40:13.719
count down this time from seven down to one. With

1093
03:40:13.879 --> 03:40:27.760
each number, just imagine sprinkling those flower petals of love, kindness,

1094
03:40:29.360 --> 03:40:41.200
gratitude over those thoughts, which will allow them to just

1095
03:40:42.639 --> 03:40:57.639
melt away and relax deeply. With every number, those thoughts

1096
03:40:57.799 --> 03:42:06.440
will become more and more relaxed, starting with number seven, six, five, four,

1097
03:42:32.399 --> 03:43:54.319
three two one. Needing, Now, notice how relaxed your feeling

1098
03:43:58.040 --> 03:44:13.639
in your body. We're going to focus on your hands,

1099
03:44:19.479 --> 03:44:25.719
because the more relaxed your hands are, the more relaxed

1100
03:44:26.000 --> 03:44:47.000
your body and mind are. And you focus on your

1101
03:44:47.159 --> 03:44:57.399
hands and your fingers, there's nothing needed to be done.

1102
03:44:58.360 --> 03:45:03.440
There's no clenching of fists or dents in the fingers

1103
03:45:03.559 --> 03:45:17.120
or anything like that. It's just noticing and focusing on

1104
03:45:17.360 --> 03:45:45.479
your hands, noticing how they feel, because the more relaxed

1105
03:45:45.959 --> 03:45:55.639
your hands feel, the calmer your mind feels, and the

1106
03:45:56.000 --> 03:46:20.040
more comforts feel throughout your body. You may have already

1107
03:46:22.840 --> 03:47:02.840
noticed you mind is starting to dressed faction just on

1108
03:47:03.040 --> 03:47:20.440
your hands and fingers, allowing them to experience a real

1109
03:47:21.079 --> 03:47:34.479
deepening of that relaxation in your hands and fingers, more

1110
03:47:37.680 --> 03:47:57.120
and more relaxed. With each number from eight down to one,

1111
03:48:02.159 --> 03:48:12.040
you can almost feel that healing and relaxing energy spreading

1112
03:48:13.280 --> 03:48:32.200
into your hands and fingers becoming yell more relaxing with

1113
03:48:32.639 --> 03:48:51.200
each number you hear going down from eight down to one, drifting,

1114
03:48:54.879 --> 03:51:21.760
drifting again, starting with nomber eight, seven, six, five, four,

1115
03:51:41.440 --> 03:53:08.440
three two, just being here now, nothing to think about,

1116
03:53:10.200 --> 03:53:21.600
nothing to do, nothing to say, and everything just feels calmer.

1117
03:53:26.200 --> 03:53:33.639
And this is your natural state of being. This is

1118
03:53:33.920 --> 03:53:40.600
how you just normally feel when you take away all

1119
03:53:40.799 --> 03:53:47.719
that other stuff that we add, you know, things like

1120
03:53:48.120 --> 03:54:03.799
stress and worrying and overthinking and anxiety, tension, just generally

1121
03:54:04.040 --> 03:54:10.040
thinking about stuff. When you take that away, which is

1122
03:54:10.120 --> 03:54:19.360
what we do what we do now, you're left with

1123
03:54:22.159 --> 03:54:30.639
a real sense of peacefulness which comes to you very

1124
03:54:30.760 --> 03:54:46.200
quickly because ultimately it's just a feeling a feeling of comfort.

1125
03:54:49.799 --> 03:54:53.120
It's almost as if you've gone inside yourself and you've

1126
03:54:53.239 --> 03:55:07.840
found a special place where everything is peaceful, a place

1127
03:55:08.079 --> 03:55:15.959
where you can feel relaxed and your natural sense of comfort,

1128
03:55:19.120 --> 03:55:26.520
a place where you can be you, where you can

1129
03:55:27.239 --> 03:55:33.879
accept yourself for who you are, a place where you're

1130
03:55:33.959 --> 03:55:44.399
not trying to please anybody else ever, a place where

1131
03:55:44.559 --> 03:55:53.920
you can actually not just love yourself, but in some

1132
03:55:54.079 --> 03:56:03.559
ways more importantly, you can like yourself appreciate who you are.

1133
03:56:12.399 --> 03:56:19.040
That sense of gratitude is in the air all around you.

1134
03:56:26.680 --> 03:56:34.520
That's also a place where you can actually feel the

1135
03:56:34.879 --> 03:56:50.120
healing energy soaking into your body. Healing energy soaking into

1136
03:56:50.239 --> 03:57:00.319
your body, and that healing energy spreads through your veins,

1137
03:57:04.000 --> 03:57:10.840
traveling to each and every single part of your body,

1138
03:57:16.799 --> 03:57:21.399
and you start to realize that actually that healing energy,

1139
03:57:23.840 --> 03:57:30.239
it's not just entered into your brain, it's become part

1140
03:57:30.799 --> 03:57:42.040
of your brain, and that spinal fluid is now mixed

1141
03:57:42.159 --> 03:57:53.319
with healing energy, not just allowing you to feel so

1142
03:57:53.559 --> 03:58:05.440
much more relaxed and healthy in this moment, but also

1143
03:58:08.360 --> 03:58:15.879
you start to realize that actually, what's happening now with

1144
03:58:16.040 --> 03:58:25.680
that healing, relaxing energy spreading through your body it's actually

1145
03:58:26.120 --> 03:58:36.319
changing your life. It's actually changing the way you're going

1146
03:58:36.399 --> 03:58:43.200
to feel not just now, but tomorrow and the next day.

1147
03:58:45.120 --> 03:58:52.600
As your health improves, not just your physical health, but

1148
03:58:52.719 --> 03:59:00.159
your mental health. Things that used to bother you in

1149
03:59:00.280 --> 03:59:07.840
the past, for some reason, no longer have the effect

1150
03:59:08.360 --> 03:59:17.239
that they used to because something has changed deep within you.

1151
03:59:22.360 --> 03:59:28.760
Maybe things that used to cause you to feel anger

1152
03:59:32.600 --> 03:59:42.680
no longer have that power to control you the way

1153
03:59:42.760 --> 03:59:50.760
they seem to be able to before. As you realize

1154
03:59:51.799 --> 03:59:59.920
that you are the one who decides what to effect

1155
04:00:00.200 --> 04:00:12.200
to You're the one who decides to feel relaxed and

1156
04:00:12.479 --> 04:00:26.840
calm when you choose to enjoy noticing these natural developments

1157
04:00:29.719 --> 04:00:40.959
of healing continuing to grow and improve your life day

1158
04:00:41.159 --> 04:00:53.239
by day, including of course, your ability to relax so

1159
04:00:53.559 --> 04:01:08.120
much easier and sleep in. It's the most natural thing

1160
04:01:09.040 --> 04:01:19.000
in the world to you, because falling asleep is something

1161
04:01:19.200 --> 04:01:30.000
that you've done so many times in your life, and

1162
04:01:30.200 --> 04:01:34.040
you know that you were born, as we all were,

1163
04:01:34.840 --> 04:01:44.760
with the ability to fall asleep naturally. We were born

1164
04:01:46.120 --> 04:01:56.520
with that ability to just drift off into a deep,

1165
04:01:57.840 --> 04:02:09.600
healing sleep. Even when we're kids sometimes will fall asleep

1166
04:02:09.680 --> 04:02:13.719
when we don't even want to try to take us

1167
04:02:13.799 --> 04:02:18.200
stay awake. Maybe it's a birthday in the morning, or

1168
04:02:18.239 --> 04:02:22.440
it's Christmas or holiday or something we look forward to.

1169
04:02:23.040 --> 04:02:27.079
We don't want to go to sleep, but the more

1170
04:02:27.680 --> 04:02:32.559
we want to stay awake, the more we just start

1171
04:02:32.639 --> 04:02:40.959
to drift. And the more you fight drifting, the more

1172
04:02:41.000 --> 04:02:45.719
you try to stop yourself and drift in asleep, the

1173
04:02:45.920 --> 04:02:57.799
deeper and stronger that drifting becomes. Because we're born not

1174
04:02:58.079 --> 04:03:04.159
just with the need to relax deeply and to naturally

1175
04:03:04.319 --> 04:03:14.479
fall asleep, but it's our birthright, it's part of our DNA.

1176
04:03:21.520 --> 04:03:26.559
And sometimes as we get older in life, perhaps at

1177
04:03:26.799 --> 04:03:39.920
times we have forgotten that relaxing completely is not only

1178
04:03:41.120 --> 04:04:04.639
a wonderfully pleasant experience, it's also really easy. It's very

1179
04:04:05.479 --> 04:04:11.680
very easy to let go, because that's all it is.

1180
04:04:11.840 --> 04:04:26.639
It's just deciding to let go. And when you press

1181
04:04:26.840 --> 04:04:35.000
the play button on my recordings, you have given permission

1182
04:04:37.360 --> 04:04:45.079
for my voice to relax you. When you press that

1183
04:04:45.280 --> 04:04:50.840
play button, you have given me permission for my words

1184
04:04:54.680 --> 04:05:05.120
to affect you in a positive, only a positive way,

1185
04:05:09.040 --> 04:05:32.600
opening up your mind to useful and healing suggestions that

1186
04:05:32.760 --> 04:05:43.920
can have such an amazing effect on how you feel

1187
04:05:44.680 --> 04:05:58.799
right now. As well as those changes that continue long

1188
04:05:59.239 --> 04:06:09.479
after the recording ends. Those changes within you to continue

1189
04:06:09.760 --> 04:06:23.000
to flourish and grow, transforming your life in a positive,

1190
04:06:24.840 --> 04:06:34.440
beautiful way, allowing you to move forward in your life

1191
04:06:35.920 --> 04:06:50.719
in the direction that you choose for yourself. And this feeling,

1192
04:06:53.479 --> 04:07:01.559
this feeling that you can experience of safety, comfort at calmness,

1193
04:07:09.360 --> 04:07:23.319
just feels so nice. It's such a healthy place to be,

1194
04:07:31.200 --> 04:07:45.000
and that positivity grows within you each and every day.

1195
04:07:48.079 --> 04:07:57.840
Moving forward, you're going to find that you're more relaxed

1196
04:08:00.200 --> 04:08:12.520
physically and in your mind is more relaxed. And it's

1197
04:08:12.600 --> 04:08:18.159
not that you're thinking slower, it's just that your mind

1198
04:08:18.239 --> 04:08:30.120
will be less clogged up with unnecessary negativity because from

1199
04:08:30.239 --> 04:08:40.520
now on, your mind rejects negativity. From now on, you're

1200
04:08:40.559 --> 04:08:51.399
going to start noticing when negativity arises and you can

1201
04:08:51.559 --> 04:09:05.520
just say stop, stop, and that negativity will turn around

1202
04:09:06.120 --> 04:09:25.520
and leave you alone. Stop and that negativity will disappear.

1203
04:09:33.639 --> 04:09:40.120
And as you notice that you feel way more relaxed

1204
04:09:41.559 --> 04:09:56.920
than you probably expected, you can now congratulate yourself because

1205
04:09:57.120 --> 04:10:03.360
you're the person that has done this. Yes, you are

1206
04:10:03.440 --> 04:10:08.159
the one that has opened your mind up to the

1207
04:10:08.319 --> 04:10:16.360
simple facts that you can feel more relaxed in your

1208
04:10:16.440 --> 04:10:26.520
body and in your mind. You've opened your mind up

1209
04:10:26.719 --> 04:10:34.799
to the birthright of being able to just fall asleep

1210
04:10:35.200 --> 04:10:50.719
easily when you choose. And that's a nice feeling. Don't

1211
04:10:50.719 --> 04:11:00.559
you think it feels nice? Doesn't it? To feel calm?

1212
04:11:02.239 --> 04:11:06.799
All that healing energy is spreading through your body and

1213
04:11:06.959 --> 04:11:22.959
your mind to spend time a special place where negativity

1214
04:11:24.479 --> 04:11:37.399
can no longer enter. Negativity is banned. It's bad, it's

1215
04:11:37.479 --> 04:11:44.120
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1216
04:11:44.200 --> 04:11:52.280
be here. It doesn't belong here. Negativity has no place

1217
04:11:53.319 --> 04:12:10.120
in your life, which makes room feel more comfort, more healing,

1218
04:12:12.239 --> 04:12:37.600
more relaxation, more peace. It feels nice, doesn't it.

1219
04:12:39.479 --> 04:12:43.639
Just let go.

1220
04:12:45.559 --> 04:13:05.000
With everything. I'm going to count down now from twenty

1221
04:13:05.239 --> 04:13:14.920
down to one. You can continue to relax. If you choose,

1222
04:13:15.280 --> 04:13:28.879
you can drift to sleep. With every number you hear

1223
04:13:29.040 --> 04:13:40.600
me say, you can fill twice as relaxed, or if

1224
04:13:40.680 --> 04:15:47.559
you choose, you can fill twice a sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven,

1225
04:15:56.399 --> 04:16:50.360
six h five. Oh, this is your time to just

1226
04:16:50.520 --> 04:17:05.200
take a break, your time to relax, to allow your

1227
04:17:05.520 --> 04:17:22.639
mind to slow down, to give yourself permission to take

1228
04:17:23.120 --> 04:17:36.959
a break from everything. And you're the only person that

1229
04:17:37.120 --> 04:17:43.079
can make that decision. You're the only person that can

1230
04:17:43.159 --> 04:18:02.840
actually tell your mind to just relax, to just take

1231
04:18:02.959 --> 04:18:16.120
some time off so that you can focus on your body,

1232
04:18:17.120 --> 04:18:32.040
getting in touch with how you feel physically. And in

1233
04:18:32.159 --> 04:18:39.920
the process of this body scan, where you focus on

1234
04:18:40.120 --> 04:18:50.200
different parts of your body, those parts that you focus

1235
04:18:50.319 --> 04:19:02.120
on and observe, even though you're not purposely requesting for

1236
04:19:02.280 --> 04:19:08.280
those parts of your body to relax, it's kind of expected.

1237
04:19:09.879 --> 04:19:15.440
You expect when you listen to my voice to feel

1238
04:19:16.440 --> 04:19:30.159
more relaxed naturally, because when you're listening to me, your

1239
04:19:30.200 --> 04:19:42.479
attention is focused on my words, and as my words

1240
04:19:43.440 --> 04:19:53.600
guide you to focus on those parts of your body,

1241
04:19:57.440 --> 04:20:19.559
your focus increases, which actually calms your mind. And when

1242
04:20:19.600 --> 04:20:38.959
your mind calms down, your body relaxes. And when your

1243
04:20:39.040 --> 04:21:02.799
body calms down, your mind relaxes. And even though we've

1244
04:21:02.959 --> 04:21:11.760
not really started the focus on your body, you can

1245
04:21:12.440 --> 04:21:27.799
already feel that healing energy spreading through your body, pushing

1246
04:21:28.040 --> 04:21:42.280
out stress and tension, healing all the parts of your body,

1247
04:21:44.200 --> 04:21:51.879
including your skin, your bones, your blood, all of your

1248
04:21:52.079 --> 04:21:57.799
organs inside your body, all of the muscles, all of

1249
04:21:57.879 --> 04:22:05.319
the fat, all of everything, every hair on your body

1250
04:22:07.520 --> 04:22:18.840
is filled with that healing energy. And when your brain

1251
04:22:23.479 --> 04:22:36.680
fills with that healing energy, the feeling of comfort and

1252
04:22:36.879 --> 04:23:03.000
relaxation increases deeply, increases in a way that your mind

1253
04:23:06.600 --> 04:23:19.959
starts to feel perhaps bit drowsy because it's not needed,

1254
04:23:23.479 --> 04:23:39.760
and it may start to drift if that's what's needed.

1255
04:23:42.920 --> 04:23:47.520
So if you're listening to this and what you need

1256
04:23:47.799 --> 04:23:50.840
is deep relaxation, that's what you get.

1257
04:23:53.040 --> 04:23:54.520
If what you need is.

1258
04:23:56.200 --> 04:24:05.959
To fall asleep naturally easily as your mind drifts, that's

1259
04:24:06.159 --> 04:24:19.959
also what will happen. Because by pressing that play button

1260
04:24:20.920 --> 04:24:25.879
on the podcast and listening to me, you give permission

1261
04:24:27.799 --> 04:24:38.319
for your body and your mind. In fact, you give

1262
04:24:38.440 --> 04:24:43.319
the command to your body and your mind to relax

1263
04:24:47.120 --> 04:24:55.840
deeply and to drift off to sleep if that's what

1264
04:24:56.280 --> 04:24:57.719
you want.

1265
04:25:00.879 --> 04:25:01.319
Or need.

1266
04:25:09.000 --> 04:25:14.639
And as I focus on the different parts of your body,

1267
04:25:19.639 --> 04:25:28.440
you may start to just drift. And then you come

1268
04:25:28.559 --> 04:25:33.799
back again and you hear me talking and I'm focusing

1269
04:25:33.959 --> 04:25:36.200
on a different part of your body.

1270
04:25:41.920 --> 04:25:42.559
You may.

1271
04:25:44.479 --> 04:25:53.399
Find yourself drifting, but you don't realize you're drifting until

1272
04:25:53.479 --> 04:25:59.920
you stop drifting and you're alert again to my voice,

1273
04:26:01.440 --> 04:26:07.319
focusing on a different part of your body starts to

1274
04:26:07.479 --> 04:26:18.319
relax even deeper, because that drifting is basically you already

1275
04:26:20.639 --> 04:26:30.440
in the sleep zone. And the more you drift, the

1276
04:26:30.680 --> 04:26:40.360
longer you drift, and the longer you drift, eventually that

1277
04:26:40.600 --> 04:26:50.799
drifting continues into sleep, and that's the last you remember

1278
04:26:52.879 --> 04:27:01.040
until you wake up in your own time. When you

1279
04:27:01.360 --> 04:27:09.840
experience the right amount of sleep. Fear, because when you

1280
04:27:10.040 --> 04:27:19.159
do and if you do fall asleep, it's extremely pleasant,

1281
04:27:21.920 --> 04:27:42.319
so relaxing, so deep healing sleep. I'm going to feel

1282
04:27:42.559 --> 04:27:50.319
so nice to relax into your own body and mind

1283
04:27:54.239 --> 04:27:59.200
as you as you feel that healing energy is spreading

1284
04:27:59.600 --> 04:28:15.159
through Yeah, relaxing news so deeply, relaxing us, so so deeply.

1285
04:28:23.959 --> 04:28:37.680
As we start to focus on your eyes, moving down

1286
04:28:40.559 --> 04:29:23.440
to your jaw, down to your neck, your shoulders, arms, hand, fingers,

1287
04:29:30.799 --> 04:30:02.879
you chest, his stomach, your back, his spine, your hips,

1288
04:30:10.760 --> 04:30:53.200
your legs, your feet, your taes, and the feelingeings spreading

1289
04:30:54.559 --> 04:31:08.399
and groaning inside your body, feeling you up. Now let's

1290
04:31:08.520 --> 04:31:18.799
focus again on parts of your body, focusing this time

1291
04:31:18.920 --> 04:31:31.920
on your forehead, Now on your mouth, your lips, your tongue,

1292
04:31:35.120 --> 04:31:56.920
the whole of your mouth. Focusing on your fingers. Maybe

1293
04:31:57.280 --> 04:32:01.200
you could move your fingers because a little bits you

1294
04:32:01.319 --> 04:32:16.959
can focus on each one individually, both hands, and even

1295
04:32:17.040 --> 04:32:20.680
though as you focus on both of your hands now

1296
04:32:22.360 --> 04:32:30.719
they almost seem to just melt into one. Where is

1297
04:32:30.799 --> 04:32:38.399
your right hand start and your left hand end, almost

1298
04:32:38.559 --> 04:32:50.079
as if just mixed together. Now, focusing on your knees,

1299
04:32:55.959 --> 04:33:18.959
just noticing how your knees fell. Now, focusing on your elbows,

1300
04:33:21.720 --> 04:33:34.159
focusing on both of your elbows, just observing the feeling

1301
04:33:36.840 --> 04:34:08.759
of your elbows. Now focusing abserving the back of your neck,

1302
04:34:18.720 --> 04:34:56.400
feeding the energy on the back of your neck. Observing

1303
04:34:58.720 --> 04:35:18.080
your ankles, being aware of physical sensations in your ankles.

1304
04:36:18.080 --> 04:36:37.040
Noticing now your toes on both of your feet, being

1305
04:36:37.279 --> 04:37:32.680
aware how you toes fear right now, notice sin how

1306
04:37:32.880 --> 04:38:22.279
your entire body fails. Noticing your mind feels now letting go,

1307
04:38:31.040 --> 04:39:12.439
letting go, letting go everything, letting go, letting go, letting

1308
04:39:13.119 --> 04:39:39.759
go everything everything. I'm going to start now, and I

1309
04:39:39.759 --> 04:39:41.880
would like you just, first of all, just to see

1310
04:39:41.919 --> 04:39:50.119
yourself lying down on that message table, lying on your front.

1311
04:39:51.360 --> 04:39:59.319
Your head is supported, your arms are supported, and you

1312
04:39:59.400 --> 04:40:05.599
feel comfort all and breathing is really easy and you

1313
04:40:05.799 --> 04:40:12.360
feel you feel confident in how you look as well.

1314
04:40:12.520 --> 04:40:16.439
So there's none of that issue of body problems or

1315
04:40:16.599 --> 04:40:26.159
shyness because I'm a professional and this is a therapy session,

1316
04:40:27.000 --> 04:40:34.919
so none of that stuff matters whatsoever. This is about you.

1317
04:40:37.799 --> 04:40:43.560
This is about how you feel and how you can

1318
04:40:45.040 --> 04:40:50.639
enjoy that sense of comfort and relaxation that comes from

1319
04:40:52.040 --> 04:40:57.680
letting go and allowing my hands that my fingers to

1320
04:40:57.840 --> 04:41:09.240
relax you by a message your body. So I want

1321
04:41:09.279 --> 04:41:14.240
to start off just by placing my hands on the

1322
04:41:14.319 --> 04:41:19.520
back of your head, just gently, just so you can feel, well,

1323
04:41:19.560 --> 04:41:28.000
my hands feel like really on you, so you can

1324
04:41:28.080 --> 04:41:30.400
maybe feel the warmth of my hands on the back

1325
04:41:30.439 --> 04:41:35.919
of your head. And with my hands to the side

1326
04:41:35.959 --> 04:41:40.560
of your head, not pressing, but just holding there very gently,

1327
04:41:43.560 --> 04:41:46.520
maybe over your ears, and a little bit on your face,

1328
04:41:47.799 --> 04:41:53.040
just so you can feel my hands so you can

1329
04:41:53.119 --> 04:42:06.319
become accustomed to them. And now put my hands on

1330
04:42:06.400 --> 04:42:10.599
the back of your head again and gently let them

1331
04:42:10.759 --> 04:42:23.119
slide down onto the back of your neck. You can

1332
04:42:23.200 --> 04:42:33.000
feel my hands gently stroke in the back of your

1333
04:42:33.080 --> 04:42:39.799
neck to start with, just so you can get used

1334
04:42:39.919 --> 04:42:44.799
to the feeling with my hands on your skin, get

1335
04:42:44.840 --> 04:42:53.200
accustomed to realize that you're safe and it's all good,

1336
04:42:53.520 --> 04:43:03.080
it's all fine, And I'm going to start gently massaging

1337
04:43:03.880 --> 04:43:20.720
the muscles in the back of your neck with both hands. Now,

1338
04:43:20.799 --> 04:43:27.040
this is a very trusting situation really, because our necks

1339
04:43:27.119 --> 04:43:31.439
are so fragile and to have someone have their hands

1340
04:43:32.119 --> 04:43:37.119
around your neck in that way can sometimes be problematic

1341
04:43:37.240 --> 04:43:42.799
for people, which is why massages are quite good, because

1342
04:43:42.840 --> 04:43:51.400
it allows you to relax and to get in touch

1343
04:43:51.639 --> 04:44:08.520
with trust, to feel peaceful and can't And there's a

1344
04:44:08.639 --> 04:44:17.319
massage the sides of your neck, gently moving from the

1345
04:44:17.400 --> 04:44:21.240
bottom of your neck. It would be sort of near

1346
04:44:21.279 --> 04:44:24.599
where your shoulders start, I guess, all the way up

1347
04:44:26.639 --> 04:44:32.119
to your jaw your ears kind of area that side

1348
04:44:32.159 --> 04:44:37.159
of your neck. Of course, it's a lot longer than

1349
04:44:37.560 --> 04:44:52.560
the front of your neck. And then massage in the

1350
04:44:53.319 --> 04:45:01.040
back of your neck, especially that area where perhaps we

1351
04:45:01.240 --> 04:45:09.279
hold tension and as that area's message, you can actually

1352
04:45:09.479 --> 04:45:13.240
feel a sense of release in the back of your

1353
04:45:13.319 --> 04:45:21.400
neck and maybe you can breathe it out as well.

1354
04:45:24.000 --> 04:45:36.680
Notice how it feels. Notice how you feel. And then

1355
04:45:36.840 --> 04:45:40.360
moving down to that area between your neck and your

1356
04:45:40.439 --> 04:45:50.520
shoulders that musty area, starting to message that area on

1357
04:45:50.639 --> 04:45:54.959
both sides. I mean, this would be the area that

1358
04:45:55.560 --> 04:45:57.639
a lot of people would message if they were going

1359
04:45:57.720 --> 04:46:02.919
to give you like a shoulder message. Even that's not

1360
04:46:03.119 --> 04:46:06.639
technically the shoulders, but it's all the muscles that lead

1361
04:46:06.720 --> 04:46:08.000
to the shoulders.

1362
04:46:09.319 --> 04:46:10.159
From the neck.

1363
04:46:12.080 --> 04:46:17.520
And again that can hold tension and stress. And when

1364
04:46:17.680 --> 04:46:25.639
massaged sometimes a nice deep message is useful, and you

1365
04:46:25.880 --> 04:46:43.119
decide how deep that message is and just allow my

1366
04:46:43.279 --> 04:46:48.880
knuckles just to dig in to get to those muscles

1367
04:46:49.040 --> 04:46:59.319
and to really relaxed all the time being firm yet

1368
04:46:59.680 --> 04:47:16.240
GM too with you and just stroking down the area

1369
04:47:19.080 --> 04:47:24.639
to your actual shoulders, moving to the muscles of your

1370
04:47:24.680 --> 04:47:35.720
shoulders and maybe initially just pulling up the shoulders a

1371
04:47:35.759 --> 04:47:39.159
little bit off the table, just to give you a

1372
04:47:39.200 --> 04:47:49.759
little bit of a stretch, but very gently. And you've

1373
04:47:49.799 --> 04:47:53.959
got the muscles at the front of your shoulders, the sides.

1374
04:47:53.799 --> 04:48:05.000
And the back. Again, this is a part that can really.

1375
04:48:06.360 --> 04:48:14.040
Take quite a bit of pressure, quite a bit of needing.

1376
04:48:14.479 --> 04:48:22.599
If if you wish to really release the tension to

1377
04:48:22.759 --> 04:48:28.799
really get into those muscles and you can let your

1378
04:48:28.919 --> 04:48:35.520
fingers in there. They can feel really nice sometimes just

1379
04:48:35.680 --> 04:48:46.200
being stroked gently or being massaged quite strongly. It can

1380
04:48:46.279 --> 04:48:56.080
all be beneficial to the relaxation of the muscles in

1381
04:48:56.159 --> 04:49:15.799
your shoulders. Now to move down your arms, we do

1382
04:49:15.959 --> 04:49:19.720
one arm at a time, starting with your right arm.

1383
04:49:26.319 --> 04:49:29.919
Well I do is I just lift your arm up,

1384
04:49:30.880 --> 04:49:36.080
just hold it to the side of you, no ways

1385
04:49:36.119 --> 04:49:42.520
still be attached, and I just message the tops of

1386
04:49:42.639 --> 04:49:58.840
your arms all the way down to your forearms into

1387
04:49:58.919 --> 04:50:22.840
your wrists, gently massaging that parts, the softer part which

1388
04:50:22.959 --> 04:50:29.439
is the underpart of the arm, which leads to the

1389
04:50:29.599 --> 04:50:35.919
crease in your rowbo the inside. It's much more sensitive skin.

1390
04:50:45.599 --> 04:50:55.720
Sometimes just having that stroked I feel really nice, pleasurable

1391
04:50:56.000 --> 04:51:15.080
and relaxing. Now moving down to your right hand, just

1392
04:51:15.319 --> 04:51:27.680
holding your hand in both of my hands, just pressing

1393
04:51:27.840 --> 04:51:33.880
gently on the back of your hand and stretching your

1394
04:51:34.040 --> 04:51:44.840
fingers ever so lightly at the same time pressing down

1395
04:51:44.919 --> 04:51:58.119
and massaging each finger, and then starting to massage the

1396
04:51:58.319 --> 04:52:10.959
palms of their hands. Just turning the hand gently, stretching

1397
04:52:11.080 --> 04:52:20.639
it gently, and actually having your hand held can really

1398
04:52:20.759 --> 04:52:28.240
be an emotional experience sometimes even if it is a stranger.

1399
04:52:30.240 --> 04:52:33.880
So when you don't know very well, like a massage

1400
04:52:34.200 --> 04:52:47.680
person or a therapist, maybe because it's intimate, and you

1401
04:52:47.759 --> 04:53:00.520
can feel nice, you can feel safe. And as I

1402
04:53:00.639 --> 04:53:09.159
put that right arm back down where it was, we

1403
04:53:09.520 --> 04:53:16.040
did the same with your left arm, exactly the same.

1404
04:53:20.759 --> 04:53:25.759
Massage in the muscles in your arm all the way down.

1405
04:53:26.959 --> 04:53:39.279
Do you rest, stroking the inside of your arm, just

1406
04:53:39.400 --> 04:53:53.000
being gentle or as firm as you require. And then

1407
04:53:53.119 --> 04:54:09.240
massage in your left hand, stretching the fingers, gently, massaging

1408
04:54:09.520 --> 04:54:25.360
the palm of your left hand. And you feel so

1409
04:54:28.279 --> 04:54:53.520
so relaxing, so comforting, And I just rest your left

1410
04:54:53.759 --> 04:55:07.759
arm back down. Start to massage your back, the biggest

1411
04:55:07.919 --> 04:55:19.319
part of your body, starting at the top, starting again

1412
04:55:19.520 --> 04:55:22.799
where we already have been, the area at the top

1413
04:55:23.159 --> 04:55:29.959
in between your shoulders, near your neck. Going back, a

1414
04:55:30.080 --> 04:55:35.319
massage in that area again, but this time moving downwards,

1415
04:55:41.799 --> 04:55:47.560
taking a downward stroke to the middle of your back,

1416
04:55:49.959 --> 04:55:58.279
working from the outside inwards. A massage in the your back,

1417
04:55:58.439 --> 04:56:10.200
but the the outsides of your back, the parts where

1418
04:56:10.240 --> 04:56:23.040
your arms would maybe rest against, almost the part that

1419
04:56:23.200 --> 04:56:39.080
connects your front to your back. Just messaging down firmly

1420
04:56:40.400 --> 04:56:48.119
but gently, as firm as you want, moving down, and

1421
04:56:48.159 --> 04:56:51.720
then moving across a little bed and moving all the

1422
04:56:51.799 --> 04:56:59.680
way down again, being very gentle yet firm as you choose.

1423
04:57:06.119 --> 04:57:10.759
Eventually you get to the spine. We can message the

1424
04:57:10.919 --> 04:57:15.080
muscles and either side of your spine from the top

1425
04:57:15.200 --> 04:57:21.240
of your neck all the way down to your lower back.

1426
04:57:27.439 --> 04:57:33.799
We can do that a few times. Sometimes people use

1427
04:57:36.639 --> 04:57:42.799
the knuckle or the two fingers and just go your

1428
04:57:42.959 --> 04:57:47.919
side of the spine and almost just push down, go

1429
04:57:48.080 --> 04:57:50.159
all the way down to the bottom of the spine,

1430
04:57:51.840 --> 04:58:01.360
each time releasing tension and opening up the body stretch

1431
04:58:01.439 --> 04:58:08.759
in your body so that you feel more relaxed but

1432
04:58:09.439 --> 04:58:25.599
at the same time rejuvenated. And now I'm going to

1433
04:58:25.720 --> 04:58:34.240
move to one side, to your right side, and from

1434
04:58:34.279 --> 04:58:39.799
the bottom of your ribs to your pelvis, I'm going

1435
04:58:39.880 --> 04:58:46.560
to massage that area of your back. I'll stretch over

1436
04:58:46.639 --> 04:58:50.520
the other side and I will pull the muscles gently

1437
04:58:51.520 --> 04:58:56.479
and massage and push from one end that side or

1438
04:58:56.560 --> 04:59:01.959
way to my side middle in fact, to where your

1439
04:59:02.040 --> 04:59:09.080
spine is massaging that sign of your spine the opposite

1440
04:59:09.200 --> 04:59:14.799
side to where I'm standing. It's almost like kneading bread.

1441
04:59:17.240 --> 04:59:23.599
There's that big area which is firm yet lots there

1442
04:59:23.880 --> 04:59:33.319
to message. Potentially one of the most important places to

1443
04:59:33.439 --> 04:59:40.959
actually have a message, because you really feel it. You

1444
04:59:41.200 --> 04:59:46.159
really feel the release and the pleasure of having your

1445
04:59:46.240 --> 04:59:53.880
lower back massaged. It releases so much from your body

1446
04:59:55.439 --> 05:00:03.639
that's not useful start to a healing process which will

1447
05:00:03.680 --> 05:00:16.759
continue long after this recording is over. The message in

1448
05:00:16.840 --> 05:00:20.000
this part of your body not only feels really good

1449
05:00:20.720 --> 05:00:25.759
for you, but it's actually fun to do because it is,

1450
05:00:26.319 --> 05:00:31.319
as I said, like kneading bread, it's a part that

1451
05:00:31.400 --> 05:00:36.599
you can really get hold of and really message deeply.

1452
05:00:38.919 --> 05:00:49.119
If that's your choice, then I'm going to move over

1453
05:00:49.200 --> 05:00:51.479
to the other side of your body and do the

1454
05:00:51.639 --> 05:01:03.439
same with the opposite part of your life back kneeding

1455
05:01:03.680 --> 05:01:12.159
and messaging from your sides or way to the middle

1456
05:01:12.200 --> 05:01:20.560
of your back where your spine is pressing and kneading

1457
05:01:25.799 --> 05:01:31.200
firm and gentle at the same time. It feels so

1458
05:01:31.959 --> 05:01:45.119
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1459
05:01:45.279 --> 05:01:55.639
mixed together. Plus there's that feeling from your stomach as

1460
05:01:55.680 --> 05:02:00.479
it's being stretched. Even though you're in your stuff like now,

1461
05:02:01.080 --> 05:02:04.840
you can feel it being stretched because that whole area

1462
05:02:05.000 --> 05:02:16.080
is connected to your stomach. Now we're going to move

1463
05:02:16.400 --> 05:02:21.119
or move further up to your top of your body

1464
05:02:21.799 --> 05:02:28.360
and I we do the same this time starting with

1465
05:02:29.520 --> 05:02:34.959
your upper back. Put my hands forward over and mess

1466
05:02:35.000 --> 05:02:42.119
it massage in that area up to your spine, from

1467
05:02:42.159 --> 05:02:46.360
the side of your body up to your spine. So

1468
05:02:46.479 --> 05:02:52.799
some of that message area, the muscle tissue or whatever

1469
05:02:53.040 --> 05:02:58.639
fatty tissue even will be possibly from your chest because

1470
05:02:58.880 --> 05:03:05.919
or connected chains in the back connect together. I'm going

1471
05:03:06.000 --> 05:03:09.560
to be massaging and just pulling some of that skin

1472
05:03:10.880 --> 05:03:20.200
from your side up and massaging that area of your

1473
05:03:20.319 --> 05:03:28.799
upper back all the way to your spine. And then

1474
05:03:28.840 --> 05:03:31.560
I'll move down a bit and I'll continue with the

1475
05:03:31.680 --> 05:03:38.439
middle of your back, doing exactly the same thing as

1476
05:03:38.599 --> 05:03:52.080
gentle or as deep as you choose. Now I'll move

1477
05:03:52.240 --> 05:03:56.400
or the other side again and do the exact same

1478
05:03:56.560 --> 05:04:00.520
thing with the top of your back on the aside

1479
05:04:01.599 --> 05:04:15.680
from pretty much underneath your arm area really to your spine,

1480
05:04:20.799 --> 05:04:27.599
and then continuing that all the way down, including the

1481
05:04:27.720 --> 05:04:45.040
lower your middle of your back. I'm gonna go to

1482
05:04:45.159 --> 05:04:51.799
your thighs, the backs of your thighs, and the sides

1483
05:04:51.880 --> 05:05:01.520
of your thighs, starting with your right leg. Massage in

1484
05:05:02.880 --> 05:05:12.040
the back and the sides of your thighs gently and firmly.

1485
05:05:14.200 --> 05:05:17.599
There's a lot of muscles there. It's an area that

1486
05:05:17.720 --> 05:05:21.919
can be very tense at times and maybe needs a

1487
05:05:21.959 --> 05:05:24.439
little bit more pressure than the rest of the body

1488
05:05:25.479 --> 05:05:33.200
that's up to you. You can gently stroke the back

1489
05:05:36.000 --> 05:05:40.360
of your legs where you know, opposite your knee joint

1490
05:05:41.639 --> 05:05:54.560
or underneath your knee joint, very sensitive, gentle area, and

1491
05:05:54.599 --> 05:06:01.919
then working down to your calf muscles. Massage in your

1492
05:06:02.040 --> 05:06:11.400
calf muscles thoroughly and deeply, if you choose, using both

1493
05:06:11.560 --> 05:06:30.159
hands and fingers, digging deep to your ankles. In the

1494
05:06:30.279 --> 05:06:37.119
back of your back of your ankles, just gently massage

1495
05:06:37.200 --> 05:06:49.000
in that area, maybe lifting the leg and stretching a

1496
05:06:49.119 --> 05:07:14.240
little bit. Moving to the right foot, massage in the

1497
05:07:14.360 --> 05:07:21.319
bottom of your feet and the sides of your feet

1498
05:07:28.520 --> 05:07:37.919
gently but firm enough so they don't tickle, and just

1499
05:07:38.080 --> 05:07:43.639
allow the pleasure that you get from having your feet

1500
05:07:43.799 --> 05:07:53.400
message to just overtake you as I continue to message

1501
05:07:53.479 --> 05:08:02.959
your feet, the bottoms of your feet, the sides your arches,

1502
05:08:03.680 --> 05:08:08.439
your heel. You can put a lot of pressure into

1503
05:08:08.520 --> 05:08:14.560
your heel and it feels amazing, Yet the arches need

1504
05:08:14.680 --> 05:08:23.040
to be a bit more gentle. Stretching your toes gently

1505
05:08:25.799 --> 05:08:29.479
and message in the bottoms of your toes with my

1506
05:08:29.639 --> 05:08:45.240
fingers each one individually. Moving over to the left leg

1507
05:08:46.279 --> 05:08:54.520
to do exactly the same thing, starting at the top

1508
05:08:54.639 --> 05:08:59.200
of the thighs, work in the back of the thighs

1509
05:08:59.360 --> 05:09:07.080
and the side. It's massaging deeply and gently that whole area,

1510
05:09:11.560 --> 05:09:20.919
working all the way down. And this is an area

1511
05:09:21.040 --> 05:09:29.080
that maybe you could like to spend more time relaxing

1512
05:09:29.200 --> 05:09:35.880
and messaging. So perhaps if you wanted like a bigger

1513
05:09:36.000 --> 05:09:41.840
future recording, want's spend more time on one particular area.

1514
05:09:47.599 --> 05:10:00.360
As you move down to your calf muscles, massage half

1515
05:10:00.479 --> 05:10:15.560
muscles firmly and gently, move down your ain, cool into

1516
05:10:15.680 --> 05:10:23.240
your feet, Massage in the backs of your feet, the

1517
05:10:23.439 --> 05:10:32.599
bottoms of your feet, stretching your toes and massage in

1518
05:10:32.720 --> 05:10:40.639
each tone individually. And the feeling of pleasure and release

1519
05:10:40.919 --> 05:10:47.680
that you experience when your having your feet massaged feels

1520
05:10:48.200 --> 05:11:07.880
really good. Now, she turn over in your mind. Laying

1521
05:11:07.959 --> 05:11:20.639
on your back, I'm just going to start again for

1522
05:11:20.759 --> 05:11:35.560
your neck area in your shoulders, just to get back

1523
05:11:35.639 --> 05:11:45.119
in touch with that area. And as you move up,

1524
05:11:52.919 --> 05:11:57.759
I can clean my hands, make them more fresh, because

1525
05:11:57.799 --> 05:12:06.840
now I'm going to message your face gently, starting off

1526
05:12:06.919 --> 05:12:17.560
with your forehead. Your eyes are closed and I can

1527
05:12:17.759 --> 05:12:23.479
just stretch your eyes a little bit, pushing up on

1528
05:12:23.639 --> 05:12:42.319
your eyebrows, just massaging around your scalp, massaging down your cheeks,

1529
05:12:43.840 --> 05:12:56.520
around your ears, into your jaw, gently, the sides.

1530
05:12:56.200 --> 05:13:01.439
Of your neck, your chin.

1531
05:13:08.360 --> 05:13:08.759
Mm hmm.

1532
05:13:12.560 --> 05:13:20.240
Then just moving down from your neck down to your chest,

1533
05:13:24.040 --> 05:13:28.080
starting by message in the very top of your chest

1534
05:13:31.919 --> 05:13:37.119
where the collar phone is. Give a side of the collarbone,

1535
05:13:45.599 --> 05:13:48.840
and then just message in the hole of the chest,

1536
05:13:58.040 --> 05:14:10.080
moving the chest around, because it's quite a large area.

1537
05:14:12.000 --> 05:14:19.439
You can move from one side to the next, moving

1538
05:14:19.840 --> 05:14:30.840
my hands underneath pretty much where your arms are stretching up,

1539
05:14:33.000 --> 05:14:36.040
stretching some of the muscles of your back in the process,

1540
05:14:41.319 --> 05:14:49.959
moving up over your chest and they're moving down again.

1541
05:15:02.599 --> 05:15:07.400
And then allow my hands to just massage gently and

1542
05:15:07.680 --> 05:15:14.400
slide down towards your stomach, starting in the middle of

1543
05:15:14.520 --> 05:15:24.080
your chest, and then gradually my hands moving apart and

1544
05:15:24.400 --> 05:15:30.040
massage in and slide in at the same time, moving

1545
05:15:30.200 --> 05:15:48.919
down to just below your rib cage, moving down, then

1546
05:15:49.040 --> 05:15:58.279
massaging up again, giving your chest all the attention that

1547
05:15:58.439 --> 05:16:12.880
it needs to feel completely relaxed. Remembering them. I'm also

1548
05:16:13.040 --> 05:16:18.240
going to be focusing on your sides as well, an

1549
05:16:18.400 --> 05:16:24.680
area that really doesn't get much attention, but feels really

1550
05:16:24.799 --> 05:16:35.000
good when it's massaged, just stroking my hands down the

1551
05:16:35.200 --> 05:16:42.119
sides of your body, just below your arms, all the

1552
05:16:42.200 --> 05:16:55.599
way down to your hips. Now moving to your stomach area,

1553
05:16:57.639 --> 05:17:01.520
I'm going to stand one side like I did when

1554
05:17:01.560 --> 05:17:06.360
I did your lower back. We're gonna do a similar

1555
05:17:06.560 --> 05:17:15.680
process of just stretching the muscles from your side, gently

1556
05:17:18.080 --> 05:17:27.319
massaging from one side to the next, move in.

1557
05:17:29.880 --> 05:17:34.080
The whole area from below your ribs all the way

1558
05:17:34.159 --> 05:17:45.000
down to below your belly button, and then move around

1559
05:17:45.080 --> 05:17:47.759
to the other side of you and repeat that.

1560
05:17:54.360 --> 05:18:08.360
Process of relaxing, deeply, calmly. You feel loose, you feel free,

1561
05:18:10.759 --> 05:18:15.439
And it's something about having your stomach massage that's different

1562
05:18:15.520 --> 05:18:22.360
from any other part because we do have a tendency

1563
05:18:22.959 --> 05:18:26.919
of holding a different kind of stress in our stomachs

1564
05:18:28.279 --> 05:18:36.080
that we may not be aware of. As I now

1565
05:18:36.279 --> 05:18:44.520
message your stomach in front of your stomach, making circles

1566
05:18:46.000 --> 05:18:55.200
around your belly button, and then going the other way around,

1567
05:19:01.759 --> 05:19:07.479
there's a gentleness and a freedom that comes from feeling

1568
05:19:08.159 --> 05:19:18.439
how you're feeling. As I now move down the tops

1569
05:19:18.520 --> 05:19:25.240
of your thighs the muscles massaging them, and I can

1570
05:19:25.400 --> 05:19:31.319
do this two legs at the same time, pressing down,

1571
05:19:34.200 --> 05:19:40.319
massaging deeply those muscles in your thighs, at front of

1572
05:19:40.400 --> 05:19:51.400
your thighs, and moving down to your knees, gently massaging

1573
05:19:51.479 --> 05:20:02.759
your knees, sliding down your shins, putting pressure on either

1574
05:20:02.919 --> 05:20:15.080
side of your shin gently softly but firmly, moving down

1575
05:20:15.439 --> 05:20:30.119
to your ankles, stroking the tops of your feet, and

1576
05:20:30.319 --> 05:20:36.400
then with each foot in each hand, just gently messaging

1577
05:20:37.200 --> 05:20:45.520
the whole of the foot, the top, the bottom, your heel,

1578
05:20:46.000 --> 05:20:53.759
your ankle, your toes, messaging every part of your feet.

1579
05:20:58.799 --> 05:21:04.840
Feels so good. Just let go and enjoy the process.

1580
05:21:10.479 --> 05:21:29.360
Enjoy feeling so deeply relaxed, so much comfort, and so

1581
05:21:29.560 --> 05:21:46.040
many feelings to come just from touching your skin. And

1582
05:21:46.279 --> 05:21:52.639
you can just lie there for as long as you choose,

1583
05:21:56.639 --> 05:22:08.439
enjoying the feeling of deep comfort from being massaged by me.

1584
05:22:15.599 --> 05:22:36.880
Enjoy feeling deeply rased. And all we're going to do

1585
05:22:37.520 --> 05:22:57.680
is blow out some candles. In your mind, they're going

1586
05:22:57.759 --> 05:23:08.119
to be a hundred candles, and you're going to blow

1587
05:23:08.319 --> 05:23:18.240
each one out individually, one by one, starting at one

1588
05:23:18.319 --> 05:23:27.159
hundred as I count down all the way down to one,

1589
05:23:31.639 --> 05:23:40.560
and each time I say a number, you can imagine

1590
05:23:40.639 --> 05:23:47.040
that candle in front of you, and I'd like you

1591
05:23:47.200 --> 05:24:06.479
to actually physically generally blow that candle out, just so

1592
05:24:06.520 --> 05:24:15.799
it's not big blows, just a gentle, and that candle

1593
05:24:17.319 --> 05:24:26.599
will extinguish. And then I'll say the next number as

1594
05:24:26.680 --> 05:24:35.840
we move down, and you can just blow that one

1595
05:24:35.919 --> 05:24:45.680
out as well. And as we move down the numbers,

1596
05:24:50.200 --> 05:24:55.639
you'll find yourself feeling more and more relaxed.

1597
05:24:58.639 --> 05:24:59.479
If you need.

1598
05:25:00.959 --> 05:25:10.200
To sleep, you also find yourself becoming incredibly tired and sleepy.

1599
05:25:14.040 --> 05:25:21.520
In fact, you may struggle to blow out all one

1600
05:25:21.639 --> 05:25:38.520
hundred of these candles as you feel more and more

1601
05:25:38.880 --> 05:26:06.840
deeply relaxed, more and more deeply tired, And the further

1602
05:26:07.159 --> 05:26:16.840
you go down, the more your mind starts to drift.

1603
05:26:23.200 --> 05:26:29.639
You may find that you stop listening to me after

1604
05:26:29.799 --> 05:26:42.639
a while. And even though there may be background sounds

1605
05:26:42.720 --> 05:26:53.520
where you are, you'll be aware of those sounds at

1606
05:26:53.560 --> 05:26:54.400
the moment.

1607
05:26:59.439 --> 05:27:00.560
You may hm.

1608
05:27:03.400 --> 05:27:10.240
Start to just not even notice them.

1609
05:27:14.560 --> 05:27:15.159
At all.

1610
05:27:17.799 --> 05:27:31.799
Because they're unimportant. Where I am, I've got the sounds

1611
05:27:31.840 --> 05:27:38.639
of the birds, there's horrors, the pigeon who likes to

1612
05:27:38.720 --> 05:27:45.319
say hello sometimes, and there's the odd plane that goes by,

1613
05:27:48.360 --> 05:28:01.759
maybe traffic and trains in the distance, but none of

1614
05:28:01.799 --> 05:28:15.919
that seems important whatsoever. More candles you blow out, the

1615
05:28:16.080 --> 05:28:19.520
less important anything.

1616
05:28:20.720 --> 05:28:20.759
Is.

1617
05:28:25.439 --> 05:28:34.439
From more candles you blow out, the further you seem

1618
05:28:34.840 --> 05:28:54.159
to move away from sounds and from general date days.

1619
05:28:54.599 --> 05:29:09.639
Stuff seems to just move away on its own. You

1620
05:29:10.360 --> 05:29:31.119
feel more calma with every candle you blow out, guiding

1621
05:29:31.360 --> 05:29:40.560
you to the next number. Do you hear me say?

1622
05:29:47.639 --> 05:29:59.840
And then you blow that candle out too? So easy,

1623
05:30:04.759 --> 05:30:25.400
so simple. We're gonna start by introducing the first candle,

1624
05:30:28.880 --> 05:30:46.279
which is a hundred. First candle is one hundred. When

1625
05:30:46.560 --> 05:31:01.279
you blow that candle out, you'll find immediately a slight

1626
05:31:03.360 --> 05:31:15.240
change in how you feel, as well as a real

1627
05:31:15.560 --> 05:31:37.159
sense of positivity growing within you, relaxation and sleepiness expanding.

1628
05:31:46.000 --> 05:32:15.880
Starting with one hundred, blow out that candle now ninety nine,

1629
05:32:34.319 --> 05:33:42.919
candle ninety eight and ninety seven, camne we ninety six,

1630
05:33:59.520 --> 05:35:12.680
mhm H hand ninety five, hand ninety four, candle ninety three,

1631
05:35:32.880 --> 05:36:54.639
hand ninety two and ninety one, ten to ninety and

1632
05:37:04.959 --> 05:38:05.439
eighty nine and fifty eight, can do.

1633
05:38:16.639 --> 05:41:16.759
Eighties, can dole eighty eight, five, two ten four, eighty two.

1634
05:42:24.000 --> 05:44:45.080
And two one candle seventy nine candle seventy eight, candle

1635
05:44:49.720 --> 05:45:50.840
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1636
05:46:02.720 --> 05:47:08.319
candle seventy three, candle seventy two, candle seventy one, candle

1637
05:47:11.080 --> 05:48:08.720
seventy one and seventy and sixty nine, Candle sixty eight,

1638
05:48:18.520 --> 05:49:21.240
candle sixty seven, candle sixty five, candle sixty four, candle

1639
05:49:23.400 --> 05:50:39.159
sixty four, candle sixty three, candle sixty sixty one, candle

1640
05:50:43.959 --> 05:52:25.279
sixty fifty nine, hand fifty eight, no fifty seven, candle

1641
05:52:31.279 --> 05:53:58.159
fifty six, candle fifty five, candle fifty four, handle fifty three,

1642
05:54:16.279 --> 05:55:59.680
ten fifty two, fifty two, can to fifty, candle if

1643
05:56:00.520 --> 05:57:32.599
t one, candle fifty, candle forty nine, can foot is eight,

1644
05:58:09.959 --> 05:59:49.799
candle forty seven, candle forty six, hand forty five and

1645
05:59:54.919 --> 06:02:39.560
forty two jendle who do candle forty thirty nine and

1646
06:02:43.639 --> 06:04:48.560
thirty eight, can't do thirty seven, candle thirty five, candle

1647
06:04:53.560 --> 06:06:59.360
thirty four, Pando thirty three, handle thirty one, candle thirty

1648
06:08:15.520 --> 06:10:42.959
and twointeen nine and twenty eight and twenty seven, twenty six,

1649
06:11:23.880 --> 06:11:31.479
cand wity five.

1650
06:12:09.639 --> 06:12:16.159
And two.

1651
06:12:18.639 --> 06:14:17.240
Four end twenty three and twine and t twenty to one,

1652
06:14:52.080 --> 06:18:41.919
and to winy no candle nineteen, candle seventeen, sixteen, chancel

1653
06:18:46.639 --> 06:20:04.040
fourteen and.

1654
06:20:09.279 --> 06:20:55.759
Well woh.

1655
06:21:06.560 --> 06:24:41.520
Candle eleven, hands yeah, jame nine, cham to eight, chamdo.

1656
06:24:44.360 --> 06:25:39.080
Six, can.

1657
06:26:25.040 --> 06:26:26.279
Can do.

1658
06:26:29.759 --> 06:27:20.360
Four and doy.

1659
06:28:17.599 --> 06:29:33.279
Seven two can or let go of all of those thoughts, worries,

1660
06:29:33.599 --> 06:29:39.680
concerns about the past, thoughts about the future, and even

1661
06:29:41.159 --> 06:29:45.520
things you've been thinking about today. Just let it all

1662
06:29:45.599 --> 06:29:51.840
go because none of it is useful in this moment.

1663
06:29:56.720 --> 06:30:12.119
This is your opportunity to just focus on feeling relaxed,

1664
06:30:16.400 --> 06:30:22.840
allowing yourself to get in touch with that natural sense

1665
06:30:24.919 --> 06:30:33.040
of peace that we all have within us. It's available

1666
06:30:33.119 --> 06:30:37.959
for everyone. It just sometimes takes a little bit of

1667
06:30:38.080 --> 06:30:45.520
effort to set up the right time and place in

1668
06:30:45.759 --> 06:30:52.000
order for you to just let go. Because when you

1669
06:30:52.200 --> 06:30:59.919
do decide to let go and relax, that's what you're

1670
06:31:00.080 --> 06:31:08.720
body starts to do, because you've chosen, You've chosen to

1671
06:31:09.159 --> 06:31:16.279
just allow your body to unwind and your mind starts

1672
06:31:16.360 --> 06:31:23.840
to slow down. And it's a nice feeling. It's a

1673
06:31:23.959 --> 06:31:28.159
nice feeling at the beginning, just to know that you

1674
06:31:28.680 --> 06:31:38.919
have chosen to decide to relax deeply and because you've

1675
06:31:39.040 --> 06:31:47.520
made that decision, your body will just follow suit, because

1676
06:31:47.599 --> 06:31:52.240
sometimes all the muscles in your body need is just

1677
06:31:52.599 --> 06:32:01.799
permission from you to relax. Because so often we're busy,

1678
06:32:02.080 --> 06:32:06.279
we're going from here to there, we're walking around, and

1679
06:32:06.400 --> 06:32:13.720
we're doing stuff, and the body doesn't have any time

1680
06:32:13.959 --> 06:32:22.360
or space to really relax deeply. So it kind of

1681
06:32:22.479 --> 06:32:28.040
waits for you to lead the way, waits for your permission.

1682
06:32:32.360 --> 06:32:33.040
And when you do.

1683
06:32:34.680 --> 06:32:39.880
Give your permission, when you give the say so, when

1684
06:32:39.919 --> 06:32:47.799
you say okay, it's time for your body to let

1685
06:32:47.919 --> 06:33:00.279
go completely and relax totally, your body just follows like

1686
06:33:00.360 --> 06:33:05.599
a breath of relief. Ah good, I can now relax.

1687
06:33:09.240 --> 06:33:12.279
That feeling at the end of a day of a

1688
06:33:12.959 --> 06:33:16.400
very physical day that you may experience in the past,

1689
06:33:17.479 --> 06:33:20.000
where you get home and you just sit down on

1690
06:33:20.119 --> 06:33:25.959
a chair, maybe you kick your shoes off, and oh, feels.

1691
06:33:25.919 --> 06:33:26.840
So nice.

1692
06:33:28.599 --> 06:33:32.599
Knowing that you don't have to get up again for

1693
06:33:32.639 --> 06:33:36.240
a little while at least, if you choose, you can.

1694
06:33:36.279 --> 06:33:38.319
Just sit there for maybe an hour to.

1695
06:33:40.560 --> 06:33:51.639
It feels blissful. And just by sitting down like that,

1696
06:33:53.119 --> 06:33:58.119
your body knows that it's time to relax. Your body

1697
06:33:58.799 --> 06:34:04.360
has been given per me from you. Because it's a mindset.

1698
06:34:05.880 --> 06:34:14.599
In your mind, you're prepared to let go of everything

1699
06:34:17.040 --> 06:34:24.720
and just completely allow all the stress of your body

1700
06:34:25.520 --> 06:34:43.240
to evaporate. Any tensions can just gradually vanish. It's almost

1701
06:34:43.479 --> 06:34:54.840
like magic, really, because that sense of relaxation in your

1702
06:34:54.919 --> 06:35:01.919
body is a very natural state. It's not something unusual.

1703
06:35:03.000 --> 06:35:06.240
It may feel unusual when you first start to relax,

1704
06:35:06.360 --> 06:35:10.439
if you if you haven't really spent a lot of

1705
06:35:10.599 --> 06:35:14.959
time focusing and giving yourself this space to let go

1706
06:35:15.639 --> 06:35:22.439
completely and relax, they seem are most alien, but it isn't.

1707
06:35:23.959 --> 06:35:29.840
It's actually the most natural thing in the world to

1708
06:35:30.040 --> 06:35:39.840
let go completely, to relax totally, the most natural thing

1709
06:35:40.159 --> 06:35:52.360
in the world to allow yourself to feel really calm

1710
06:35:52.759 --> 06:35:59.759
in your mind. And it is almost like a literal unwinding.

1711
06:36:03.439 --> 06:36:08.919
It's like you press a button and all the tension

1712
06:36:09.319 --> 06:36:15.080
just releases, and it's like a wheel, like a cog,

1713
06:36:16.080 --> 06:36:19.599
like the inside of a clock, just unwinding. And it's

1714
06:36:19.639 --> 06:36:24.639
almost like you could see the little wind up knob

1715
06:36:24.799 --> 06:36:29.759
that's used just going the opposite way that you choose

1716
06:36:29.919 --> 06:36:37.599
to wind it up, and the energy that frenetic stress

1717
06:36:38.159 --> 06:36:47.520
for energy gradually winding down, losing its power losing its

1718
06:36:47.680 --> 06:36:56.560
strength as a sense of relaxation becomes stronger and deeper.

1719
06:37:00.080 --> 06:37:00.840
And you may.

1720
06:37:02.279 --> 06:37:09.159
Find a the more relaxed you feel, that your mind

1721
06:37:09.639 --> 06:37:18.919
starts to wonder, maybe just seem to stop listening to

1722
06:37:19.040 --> 06:37:23.479
me for a while, and your mind goes somewhere else,

1723
06:37:24.919 --> 06:37:30.759
And then you realize you're listening to me again, and

1724
06:37:30.880 --> 06:37:37.520
that was just your mind drifting to sleep, which is

1725
06:37:37.680 --> 06:37:48.840
quite natural, because sometimes when we're stressed and tense, we're

1726
06:37:48.880 --> 06:37:52.520
not mean I actually be aware of what we need

1727
06:37:53.759 --> 06:38:02.080
or we physically or emotionally need in this moment. But

1728
06:38:02.279 --> 06:38:08.520
when you allow your body and mind to relax completely

1729
06:38:10.279 --> 06:38:17.479
and you let go of all thoughts, concerns, worries, ideas,

1730
06:38:18.959 --> 06:38:23.520
all letting them go allow them to drop onto the floor.

1731
06:38:28.799 --> 06:38:34.799
When you start to get in touch with the feelings

1732
06:38:34.959 --> 06:38:46.639
of such relaxation, this feels so nice, to be in

1733
06:38:46.880 --> 06:38:53.639
touch with the calmness of the different body parts as

1734
06:38:53.799 --> 06:39:09.439
they become looser and looser. Even your breathing seems easier

1735
06:39:10.159 --> 06:39:19.360
and more natural, effortless, as that cool air enters through

1736
06:39:19.400 --> 06:39:28.520
your mouth or nose into your lungs, breathing in comfort

1737
06:39:28.880 --> 06:39:37.200
and relaxation, and then just breathing out any excess remain,

1738
06:39:37.400 --> 06:39:43.799
intension or stress from every part of your body.

1739
06:39:45.040 --> 06:39:45.639
And mind.

1740
06:39:49.200 --> 06:39:53.799
And as you start to focus on your mind, maybe

1741
06:39:54.319 --> 06:40:00.439
you notice that things have come to a stand still

1742
06:40:01.759 --> 06:40:10.520
or maybe just much much lower than before, because your

1743
06:40:10.720 --> 06:40:17.680
mind is not really needed when listening to my voice,

1744
06:40:21.560 --> 06:40:27.680
which allows your mind to relax just as deeply as

1745
06:40:27.799 --> 06:40:38.279
your body. And that's synchronicity between the relaxation of your

1746
06:40:38.520 --> 06:40:44.840
body and relaxation of your mind.

1747
06:40:47.200 --> 06:40:48.439
Let you know that.

1748
06:40:50.560 --> 06:41:04.400
Feeling completely calm, loose, and relaxed is a great healing

1749
06:41:05.479 --> 06:41:08.080
experience fear.

1750
06:41:10.400 --> 06:41:11.119
And has.

1751
06:41:15.439 --> 06:41:23.840
So many positive benefits for your body, mind, and your life.

1752
06:41:26.520 --> 06:41:33.080
To be able to let go everything and to relax

1753
06:41:34.360 --> 06:41:45.319
completely in all parts of your body and mind. Even

1754
06:41:45.439 --> 06:42:00.720
your boness are axed, all your muscles are as, even

1755
06:42:01.040 --> 06:42:04.680
the skin that covers your body.

1756
06:42:07.319 --> 06:42:08.200
Is relaxed.

1757
06:42:13.360 --> 06:42:14.720
Every hair.

1758
06:42:17.680 --> 06:42:32.000
That you have is also deeply relaxed. And your brain

1759
06:42:35.840 --> 06:42:45.080
really starts to feel the benefits of this healing relaxation.

1760
06:42:50.400 --> 06:42:56.360
And as you focus on the inside of your scalp

1761
06:42:56.840 --> 06:43:05.000
where your brain is start to realize and notice the

1762
06:43:05.279 --> 06:43:16.639
benefits of your brain relaxing deeply. Then it's your brain

1763
06:43:18.279 --> 06:43:28.880
continues to relax sends those messages to the rest of

1764
06:43:29.000 --> 06:43:44.119
your body and your mind to rely, relax e more deeply,

1765
06:43:46.599 --> 06:44:02.840
relax me more completely, letting go of any remaining thoughts

1766
06:44:04.919 --> 06:44:11.840
or concerns, allow them just to drop onto the floor

1767
06:44:14.000 --> 06:44:22.479
because they're no longer necessary in this moment, In this

1768
06:44:22.799 --> 06:44:32.720
moment of deep relaxation and calmness, filling.

1769
06:44:34.919 --> 06:44:35.840
Your brain.

1770
06:44:37.520 --> 06:45:00.639
With deep concentrated heathing, calming, relaxing every part your brain

1771
06:45:05.119 --> 06:45:25.080
feeling so loose and comfortable, so relaxed and peaceful. Your

1772
06:45:25.240 --> 06:45:37.000
brain feels so light and so healthy in that sense

1773
06:45:37.159 --> 06:45:51.000
of deep deep comfort really does allow you to enjoy

1774
06:45:53.200 --> 06:46:04.880
those ever increasing sensations of comfort that is spreading throughout

1775
06:46:05.080 --> 06:46:11.959
your body, relaxing each.

1776
06:46:13.319 --> 06:46:16.479
And every muscle of your body.

1777
06:46:18.560 --> 06:46:19.040
Eat.

1778
06:46:20.680 --> 06:46:39.919
Deeper and deeper, much more deeper than before, much more

1779
06:46:41.959 --> 06:46:50.759
comfort spreading through your body and your mind.

1780
06:46:53.799 --> 06:46:55.680
Be so.

1781
06:46:57.560 --> 06:47:13.639
Peaceful and calm, so very very peaceful in every part

1782
06:47:16.279 --> 06:47:27.680
of your body, lett him go m h a everything averything,

1783
06:47:31.400 --> 06:47:48.840
so peaceful and calm, so relax a very second the

1784
06:47:49.159 --> 06:48:14.560
passes you feel dpath DPA, relax deeper and deeper, relax.

1785
06:48:17.119 --> 06:48:32.799
Calm, so calm, peace for so very peace.

1786
06:48:35.639 --> 06:48:44.919
From your head down to your ties. Such peace and

1787
06:48:45.279 --> 06:49:01.720
comfort growing all the time, such peace and comfort spreading

1788
06:49:02.680 --> 06:49:18.200
through your body and mind deeper deeper, such comforts spreading

1789
06:49:19.479 --> 06:49:27.279
and sinking deeper into a muscle of your body.

1790
06:49:30.919 --> 06:49:32.520
So you feel.

1791
06:49:34.720 --> 06:50:00.200
Amazing, so relaxed, so peace so solax and peaceful. Letting go.

1792
06:50:09.279 --> 06:50:15.479
We're going to do a body scan, focusing on firstly

1793
06:50:15.639 --> 06:50:20.360
how you feel in your body, Not trying to change

1794
06:50:21.080 --> 06:50:26.680
how you feel, not trying to relax, not trying to

1795
06:50:26.880 --> 06:50:34.040
move away from any discomfort or stress or tension. Just accepting,

1796
06:50:35.599 --> 06:50:40.680
observing and accepting how you feel in the different parts

1797
06:50:40.759 --> 06:50:47.439
of your body, Just allowing yourself to be exactly as

1798
06:50:47.520 --> 06:50:58.959
you are, to notice, to get in touch with how

1799
06:50:59.040 --> 06:51:06.000
you actually feel out in this moment. I'm going to

1800
06:51:06.119 --> 06:51:17.400
start off by focusing on your hands. Just be aware

1801
06:51:17.479 --> 06:51:25.919
of your hands. I'd like you to move your hands around,

1802
06:51:27.360 --> 06:51:32.959
just maybe move your fingers a little bit. I've been

1803
06:51:33.119 --> 06:51:38.319
enclosing your hands very gently, just so.

1804
06:51:38.720 --> 06:51:39.599
That you can.

1805
06:51:41.400 --> 06:51:48.400
Get in touch with how your hands and your fingers feel,

1806
06:51:53.840 --> 06:52:12.759
very very slow movements. Focusing now on your feet, and

1807
06:52:12.880 --> 06:52:16.759
if you can just do kind of an equivalent with

1808
06:52:16.959 --> 06:52:22.680
your feet is you've just done with your hands, maybe

1809
06:52:24.119 --> 06:52:31.520
turn in your ankles, moving your feet around, moving your

1810
06:52:31.680 --> 06:52:44.919
toes gently but only very gently and very slowly, noticing

1811
06:52:45.439 --> 06:53:00.119
how your feet fell in this moment. Focusing now on

1812
06:53:00.200 --> 06:53:08.200
your eyes, I like you to just focus on your eyelids.

1813
06:53:10.639 --> 06:53:13.680
Maybe you can open and close your eyes a couple

1814
06:53:13.720 --> 06:53:18.840
of times to really get in touch with how you

1815
06:53:19.040 --> 06:53:25.040
feel when you do close your eyes. The muscle changes

1816
06:53:27.400 --> 06:53:33.319
in your eyes when you do close them, maybe raising

1817
06:53:33.400 --> 06:53:42.479
your eyebrows, it stretches the tops of your eyes, perhaps

1818
06:53:42.720 --> 06:53:50.639
squinting your eyes, scrunching up your eyes, just so you

1819
06:53:50.759 --> 06:54:00.400
can heally get in touch with all aspects of how

1820
06:54:02.200 --> 06:54:03.639
your eyes feel.

1821
06:54:06.360 --> 06:54:06.840
Right now.

1822
06:54:16.240 --> 06:54:22.720
Now focusing on your thighs, and it just starts you

1823
06:54:22.880 --> 06:54:33.000
to gently tense your thighs, just very very gently, just

1824
06:54:33.279 --> 06:54:45.479
enough so you can become more attuned to the physical

1825
06:54:46.119 --> 06:54:53.360
sensation of your upper legs, the front of your thighs,

1826
06:54:53.680 --> 06:55:07.159
and the backs of your thighs, and observing how your

1827
06:55:07.360 --> 06:55:22.400
thighs fear. Right now, moving your focus to the back

1828
06:55:22.479 --> 06:55:29.040
of your neck, just noticing the back of your neck,

1829
06:55:30.560 --> 06:55:35.799
the muscles, and of course they lead to the side

1830
06:55:35.880 --> 06:55:40.040
of your neck. They also lead to the top of

1831
06:55:40.119 --> 06:55:46.479
your back, which leads to your shoulders. So there's your

1832
06:55:46.799 --> 06:55:52.520
focus on the back of your neck. Maybe you can

1833
06:55:53.479 --> 06:55:59.000
move your head gently upwards as if you're looking up.

1834
06:56:00.959 --> 06:56:06.560
Maybe moving your head down as if you were looking down.

1835
06:56:09.720 --> 06:56:14.599
Perhaps moving your head side to side, right to left,

1836
06:56:16.599 --> 06:56:29.520
only very slowly, very gently. I'm not trying to force anything.

1837
06:56:31.319 --> 06:56:40.959
It has to be very very gentle, just so you can.

1838
06:56:42.520 --> 06:56:44.159
Be more.

1839
06:56:45.799 --> 06:56:55.200
In touch with the feelings, with the sensations, the physical

1840
06:56:56.599 --> 06:56:58.000
sensations of.

1841
06:56:59.000 --> 06:57:01.680
How back of your neck.

1842
06:57:03.040 --> 06:57:03.520
Feels.

1843
06:57:05.279 --> 06:57:13.840
Right now, as we.

1844
06:57:15.799 --> 06:57:24.439
Now focus on the tops of your arms, the parts

1845
06:57:24.560 --> 06:57:29.240
where your biceps and your triceps are between your elbow

1846
06:57:29.319 --> 06:57:37.959
and your shoulders. To focus on those parts, the tops

1847
06:57:38.040 --> 06:57:44.599
of your arms, you may like to just tense them,

1848
06:57:45.479 --> 06:57:56.880
but very very gently and slowly. See you're straining or

1849
06:57:57.680 --> 06:58:02.799
put in any pressure, sure whatsoever.

1850
06:58:03.720 --> 06:58:12.560
On your arms. It's just so that you can gain

1851
06:58:13.080 --> 06:58:13.880
more of.

1852
06:58:13.959 --> 06:58:24.240
The sense of how your upper arms are feeling in

1853
06:58:24.439 --> 06:58:36.080
this moment, and just noticing as you gently, very gently

1854
06:58:38.040 --> 06:58:49.360
and slowly tighten the muscles and then let go, notice

1855
06:58:51.479 --> 06:59:05.799
how the tops of your arms feel right now, as

1856
06:59:05.919 --> 06:59:16.720
a now focus on your stomach, the area the lower

1857
06:59:16.880 --> 06:59:23.040
abdomen area below your belly button, moving all the way

1858
06:59:23.159 --> 06:59:37.000
down to your hips, just above your grind. Maybe you're

1859
06:59:37.040 --> 06:59:46.880
able to tense these muscles in the area very very

1860
06:59:47.040 --> 06:59:59.840
gently and slowly. If that's a difficult thing to do,

1861
07:00:01.400 --> 07:00:10.400
maybe you can just move your body, pushing your stomach up,

1862
07:00:12.119 --> 07:00:15.959
maybe moving a little bit to the side using your hips,

1863
07:00:18.119 --> 07:00:26.319
just so you can get more in tune with how

1864
07:00:26.520 --> 07:00:38.840
your lower abdomen area is feeling in this moment.

1865
07:00:45.439 --> 07:00:47.119
Just noticing.

1866
07:00:48.040 --> 07:01:08.639
The physical sensations or your lower abdomen as you move

1867
07:01:10.560 --> 07:01:24.560
your attention to your mouth, noticing your lips and inside

1868
07:01:24.720 --> 07:01:42.599
your mouth, your teeth, your guns, your tongue, just noticing

1869
07:01:44.360 --> 07:01:51.200
how your tongue in your mouth feels. It may help

1870
07:01:51.400 --> 07:02:00.200
by moving your tongue around your mouth, moving it to

1871
07:02:00.360 --> 07:02:07.759
your left, maybe pressing it gently against the side of

1872
07:02:07.880 --> 07:02:14.159
your mouth, and then to the right, gently to the

1873
07:02:14.400 --> 07:02:22.279
side of your mouth, perhaps pressing up against the top

1874
07:02:22.360 --> 07:02:29.360
of your mouth, and then down gently against the bottom

1875
07:02:29.439 --> 07:02:36.200
of your mouth, always very slowly.

1876
07:02:39.119 --> 07:02:40.360
And a very.

1877
07:02:42.759 --> 07:02:59.720
Very gentle so that you can be aware of how

1878
07:03:00.119 --> 07:03:05.639
you feel in your mouth area.

1879
07:03:16.919 --> 07:03:23.119
Now I'm going to focus.

1880
07:03:24.919 --> 07:03:38.720
On your wrists, and I'm gonna ask you to maybe

1881
07:03:39.599 --> 07:03:41.720
just routate.

1882
07:03:42.959 --> 07:03:44.159
Your wrists.

1883
07:03:45.520 --> 07:03:53.560
By moving your hands in a circular motion very gently

1884
07:03:55.479 --> 07:04:17.119
and slowly, just soly you can feel the sensations that

1885
07:04:17.400 --> 07:04:27.279
you are currently experiencing in your risks.

1886
07:04:31.360 --> 07:04:34.360
Perhaps move in your hands.

1887
07:04:35.599 --> 07:04:37.040
Up and down.

1888
07:04:39.439 --> 07:05:06.799
Again, very very gently and slowly, very your gents, and slow,

1889
07:05:20.240 --> 07:05:36.639
as you now start to observe your lower back. The

1890
07:05:37.000 --> 07:05:47.759
bad part is just above your hips, where your coxix

1891
07:05:47.880 --> 07:06:00.880
are a whole area which also really does include the

1892
07:06:01.240 --> 07:06:07.400
sides of your body, because those muscles are very much

1893
07:06:07.599 --> 07:06:18.880
connected as those muscles also move into your hip aia

1894
07:06:19.880 --> 07:06:35.240
connect into your buttocks the sides of your hips, and

1895
07:06:35.400 --> 07:06:43.880
if you're physically able to do so, maybe you can

1896
07:06:44.799 --> 07:06:57.479
very gently just move your body ever so slightly, very slowly,

1897
07:07:00.560 --> 07:07:18.520
some side to side, just enough to gauge how you

1898
07:07:18.840 --> 07:07:35.840
feel in your lower back. Perhaps it could even move

1899
07:07:36.080 --> 07:07:47.400
your hips gently up and down, gently and slowly.

1900
07:07:50.119 --> 07:07:51.040
In order to.

1901
07:07:55.560 --> 07:07:57.159
Be in touch.

1902
07:07:59.439 --> 07:08:03.880
With the physical sensations.

1903
07:08:04.319 --> 07:08:05.479
Of your law back.

1904
07:08:22.599 --> 07:08:30.040
As we now move your attention.

1905
07:08:33.520 --> 07:08:41.240
To your jaw, the area from your chin all the

1906
07:08:41.319 --> 07:08:48.680
way up the near way your ears are. The hole

1907
07:08:49.119 --> 07:08:50.119
of your jaw.

1908
07:08:59.479 --> 07:09:04.520
M you can just yeah, it's okay to do so.

1909
07:09:06.479 --> 07:09:17.000
Gently open your mouth, not wide, no stretching, just very

1910
07:09:17.720 --> 07:09:30.360
gently and slowly opening your mouth thing closing your mouth

1911
07:09:32.680 --> 07:09:47.799
very gently and slowly, so you can.

1912
07:09:50.720 --> 07:09:51.919
Be in touch.

1913
07:09:58.439 --> 07:10:32.200
With how you jure feels. Now know to sit now

1914
07:10:35.080 --> 07:10:47.959
your chest area, and you don't need to do anything

1915
07:10:49.919 --> 07:10:56.799
to move your chest because it moves every time you breathe,

1916
07:11:01.919 --> 07:11:15.119
and it moves very gently and slowly automatically with each

1917
07:11:15.639 --> 07:11:30.639
breath you tank. As you focus on how your chest

1918
07:11:35.840 --> 07:12:16.680
feels when you breathe, move in your focus to your forearms,

1919
07:12:19.200 --> 07:12:32.560
your elbows. Maybe you're able to very gently.

1920
07:12:33.919 --> 07:12:36.040
And slowly.

1921
07:12:37.759 --> 07:12:46.319
Tense the muscles in your forearms, and when you do that,

1922
07:12:46.799 --> 07:13:19.880
you can feel your elbows as well, very gently and slowly, gently.

1923
07:13:22.840 --> 07:13:24.159
And softly.

1924
07:13:28.319 --> 07:14:06.799
I'm sav your forearms and dilpos. Now focus yeh, the

1925
07:14:06.959 --> 07:14:18.799
rest of your back, your upper back and the middle

1926
07:14:20.400 --> 07:14:36.599
the middle of your back. Again, this part of your

1927
07:14:36.720 --> 07:14:45.840
body moves also every time you pray.

1928
07:14:50.880 --> 07:14:52.319
You may not notice that.

1929
07:14:54.560 --> 07:15:06.639
Usually these you observe your upper back. In the middle

1930
07:15:06.759 --> 07:15:18.799
of your back. You can really feel that gentle.

1931
07:15:24.119 --> 07:15:26.400
And slow.

1932
07:15:31.000 --> 07:16:16.880
Moment. Moving your focus into your hip area, your butty

1933
07:16:16.919 --> 07:16:29.159
as your grain, those muscles and those bones in your midsection.

1934
07:16:56.759 --> 07:17:16.680
Just noticing how your hips feel. Right now, you can

1935
07:17:19.279 --> 07:17:32.880
very very gently move your hips, maybe side to side,

1936
07:17:34.439 --> 07:17:36.240
very gently, and.

1937
07:17:51.959 --> 07:17:57.319
Y very.

1938
07:18:09.479 --> 07:18:40.080
Softly and slowly, everything starts to slow down, including the

1939
07:18:40.680 --> 07:18:49.439
thoughts in your mind and your mind itself just starts

1940
07:18:49.840 --> 07:18:55.200
to gradually. It doesn't have to be instant, but just

1941
07:18:56.080 --> 07:19:09.400
gradually starting. It's almost like time is storing chin It's

1942
07:19:09.439 --> 07:19:17.560
a slower pace to maybe what you're used to in

1943
07:19:17.680 --> 07:19:29.200
your day to day life. It's a slower movement of energy,

1944
07:19:40.040 --> 07:19:53.000
very small movements which make up the larger movements, which

1945
07:19:53.040 --> 07:19:59.240
is always the case. And when you move your hand,

1946
07:20:00.840 --> 07:20:03.639
it might seem like it's one movement, but it's lots

1947
07:20:03.720 --> 07:20:11.599
of minute different muscles moving in accordance with each other.

1948
07:20:16.959 --> 07:20:29.279
What happens in this space that we're sharing is we

1949
07:20:29.520 --> 07:20:50.400
move from that big movement into those smaller movements, starting

1950
07:20:50.560 --> 07:21:01.360
to focus on how your body feels, not just as

1951
07:21:01.400 --> 07:21:05.720
a whole, not just oh, i'm feel in this way.

1952
07:21:05.799 --> 07:21:11.919
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1953
07:21:13.240 --> 07:21:19.840
I'm feeling this way, I'm feeling that way. Starting to

1954
07:21:20.080 --> 07:21:31.279
notice that your body begins to present to you small

1955
07:21:32.400 --> 07:21:48.759
feelings around your body, small physical sensations in your legs,

1956
07:21:51.520 --> 07:22:04.720
whether pleasurable or not. Maybe resisting the temptation to label

1957
07:22:04.840 --> 07:22:14.360
them or to judge them, those feelings, just thinking them,

1958
07:22:15.279 --> 07:22:28.240
thinking about them is just being neutral, just feelings, not

1959
07:22:28.479 --> 07:22:39.560
being particularly concerned, but just noticing what your body is

1960
07:22:39.680 --> 07:22:53.400
telling you. The feelings in your arms, instead of feeling

1961
07:22:53.520 --> 07:23:02.200
the whole of the arm, Maybe notice those in individual demons,

1962
07:23:03.680 --> 07:23:15.159
all those different muscles and the skin, the hairs of

1963
07:23:15.240 --> 07:23:21.000
your arms, all the internal parts of your arms, the veins,

1964
07:23:31.159 --> 07:23:40.319
the bones, just being aware of maybe your elbow on

1965
07:23:40.400 --> 07:23:48.759
your right arm has a certain feeling. Maybe your left

1966
07:23:48.880 --> 07:24:14.119
wrist also has its own individual physical sensation. What about

1967
07:24:14.159 --> 07:24:27.840
your forearm on your right arm, you're right forearm. There

1968
07:24:27.919 --> 07:24:34.159
may not be any particular feeling that you could even

1969
07:24:35.880 --> 07:24:42.959
give a name to, may not feel like anything other

1970
07:24:43.080 --> 07:24:44.639
than just a feeling.

1971
07:24:45.560 --> 07:24:46.639
You know, it's there.

1972
07:24:52.959 --> 07:24:58.680
The feelings in your shoulders, perhaps your shoulders, when you

1973
07:24:58.759 --> 07:25:02.520
think about them, you're kind of almost like they're the same,

1974
07:25:03.639 --> 07:25:09.319
you know, the same, feeling, almost like you both of

1975
07:25:09.400 --> 07:25:14.000
your shoulders are just one thing. Of course they're not.

1976
07:25:22.680 --> 07:25:28.000
And when you focus on your left shoulder and then

1977
07:25:28.040 --> 07:25:34.680
on your right shoulder, maybe find that you move the

1978
07:25:34.799 --> 07:25:45.520
muscles a little bit, maybe tense the muscles gently noticing

1979
07:25:46.880 --> 07:26:17.799
the difference in each shoulder, your lower back, the left

1980
07:26:17.959 --> 07:26:21.799
side of your lower back, and the right side of

1981
07:26:21.880 --> 07:26:33.040
your lower back of course that connection to your buttocks

1982
07:26:34.200 --> 07:26:45.959
and to your hips, and also moving up into the

1983
07:26:46.080 --> 07:26:59.240
middle of your back. And sometimes like right now, actually

1984
07:27:00.159 --> 07:27:03.799
when I focus on their part, when I focused on

1985
07:27:03.880 --> 07:27:09.720
my buttocks and then I focused on the middle of

1986
07:27:09.759 --> 07:27:12.680
my back, I almost felt like the muscles in my

1987
07:27:12.799 --> 07:27:22.799
lower back were being stretched very gently, just stretched a

1988
07:27:22.840 --> 07:27:30.959
little bit. Even though I wasn't doing anything to try

1989
07:27:31.279 --> 07:27:36.400
to stretch your lower back, it just seemed to happen.

1990
07:27:37.639 --> 07:27:55.200
The feeling of very gently stretching your lower back comes along.

1991
07:27:58.919 --> 07:28:22.240
I have feeling in your chest, just noticing what sensations

1992
07:28:23.840 --> 07:28:41.520
you are experiencing in your chest right now. And there's

1993
07:28:41.560 --> 07:28:45.759
so much of the chest. Obviously there's the collar bone

1994
07:28:45.880 --> 07:28:52.680
leading to the chest. You've got the chest bone, You've

1995
07:28:52.720 --> 07:29:01.040
got the muscles in your chest. As if you're female,

1996
07:29:01.720 --> 07:29:08.919
there's possibly the breasts. If you're male, you've got the

1997
07:29:11.759 --> 07:29:15.119
different well why not that different these days.

1998
07:29:14.919 --> 07:29:15.000
But.

1999
07:29:17.159 --> 07:29:18.319
There may be more.

2000
07:29:20.040 --> 07:29:26.319
Muscles at the top of the chest, but at the

2001
07:29:26.520 --> 07:29:31.400
side underneath it's pretty much the same. Whether you're a

2002
07:29:31.479 --> 07:29:36.520
man or a woman, there's muscles there muscles that stretch

2003
07:29:36.599 --> 07:29:41.520
out to your back as well as breast tissue. It

2004
07:29:41.680 --> 07:29:49.959
stretches and moves into your back to just being aware

2005
07:29:50.000 --> 07:30:09.080
of your chest, be hm with whatever feeling there is

2006
07:30:10.520 --> 07:30:29.240
in your chest. When I noticed that, I focus on

2007
07:30:29.400 --> 07:30:37.040
my chest, I feel it in my back and my

2008
07:30:37.240 --> 07:30:41.360
upper back. I mean, I guess the obvious reason would

2009
07:30:41.360 --> 07:30:43.279
be because you know, I'll breathe in.

2010
07:30:48.360 --> 07:30:48.400
In.

2011
07:30:51.119 --> 07:30:54.279
Then it stretches my chest and my back at the

2012
07:30:54.319 --> 07:30:54.880
same time.

2013
07:31:02.799 --> 07:31:18.080
It feels it feels okay, doesn't feel I got a

2014
07:31:18.119 --> 07:31:24.799
little bit of pain in my right chest, a little bit,

2015
07:31:24.959 --> 07:31:31.080
not pain, but a little discomfort, maybe stiffness, possibly, I

2016
07:31:31.159 --> 07:31:40.159
don't know. I notice my shoulders are also wanting to

2017
07:31:42.520 --> 07:31:47.200
flex for some reason. I think that's probably part of

2018
07:31:47.360 --> 07:31:55.680
my upper back, that connection between my shoulders and my

2019
07:31:55.759 --> 07:32:01.319
other back. Because I can move my shoulders and stretch

2020
07:32:01.439 --> 07:32:08.919
the muscles in my back, moving the shoulders backwards or up,

2021
07:32:10.919 --> 07:32:17.279
which then moves I think it's the scapulous in your back.

2022
07:32:27.360 --> 07:32:35.000
It feels quite nice. Actually, if good thing about this

2023
07:32:35.319 --> 07:32:40.080
is you can, if you want to, you can just

2024
07:32:43.639 --> 07:32:55.360
flex or stimulate the various muscles in your body gently

2025
07:32:56.799 --> 07:33:00.279
in order to get more of a sense of how

2026
07:33:00.360 --> 07:33:15.240
they feel and when you're relaxing. When you do tense

2027
07:33:15.319 --> 07:33:19.240
and muscle and you let it go and you let

2028
07:33:19.319 --> 07:33:22.880
it relax, it relaxes.

2029
07:33:24.880 --> 07:33:25.959
Way more.

2030
07:33:27.400 --> 07:33:37.720
Than it would normally. You have to feel that you're

2031
07:33:37.759 --> 07:33:41.360
able to do that. There's no point in doing it

2032
07:33:41.560 --> 07:33:47.400
if there's an issue with the per part of your body.

2033
07:33:50.840 --> 07:33:57.479
You need to be gentle with yourself at all times

2034
07:34:00.080 --> 07:34:11.599
when relax in deeply, it's important to be kind to yourself.

2035
07:34:19.159 --> 07:34:27.639
As you notice your mind. How much has your mind

2036
07:34:27.959 --> 07:34:55.200
slowed down since we started this recording? How came and

2037
07:34:55.439 --> 07:35:07.080
peaceful is your mind right now with nothing to think

2038
07:35:07.159 --> 07:35:16.919
about and just my voice to listen to, Because you

2039
07:35:17.159 --> 07:35:27.919
know the intention behind this recording is relaxation. At the

2040
07:35:28.080 --> 07:35:34.360
very least, for you to feel more relaxed at the

2041
07:35:34.560 --> 07:35:42.959
end of recording than you did at the beginning, at

2042
07:35:43.000 --> 07:35:54.680
the very least, for your mind to slow down as

2043
07:35:54.759 --> 07:36:09.080
your body continues to relax, because that's what you want

2044
07:36:10.799 --> 07:36:29.799
to happen. That's what you expect to happen, For relaxation

2045
07:36:33.119 --> 07:36:48.599
to fill your body, maybe calm in your mind to

2046
07:36:48.759 --> 07:37:08.159
the point of boredom. When you start maybe to drift away.

2047
07:37:36.639 --> 07:37:46.360
It's almost as if you're moving further away from your

2048
07:37:46.479 --> 07:38:00.520
body in your mind, just leaving that there of liking

2049
07:38:00.599 --> 07:38:05.959
it and escape pod in the spaceship and movie a

2050
07:38:06.159 --> 07:38:08.520
space movie, you know when they get into a little

2051
07:38:08.599 --> 07:38:15.840
part in it, since the mom far away from the spaceship,

2052
07:38:25.000 --> 07:39:23.959
safe to dream and continue to relax, drifting so slow

2053
07:39:37.080 --> 07:39:55.479
and be so so rare.

2054
07:40:08.520 --> 07:40:09.599
And peace.

2055
07:40:30.400 --> 07:40:44.880
And focusing on the feeding of those individual parts of

2056
07:40:45.000 --> 07:40:51.479
your body. That's a relaxing.

2057
07:40:52.680 --> 07:41:01.639
One by one, you may.

2058
07:41:03.319 --> 07:41:17.000
Find that every now and then you realize that you

2059
07:41:17.200 --> 07:41:25.799
aren't listening to my voice because your mind started to

2060
07:41:26.040 --> 07:41:41.520
imagine something different, maybe started to almost move into something

2061
07:41:41.599 --> 07:41:50.000
kind of a dreamy state, and then you become aware

2062
07:41:50.240 --> 07:41:59.479
of my voice again. And even though you may want

2063
07:41:59.639 --> 07:42:04.560
to focus on my voice, you may also wish to

2064
07:42:07.119 --> 07:42:18.720
allow your mind to just drift naturally into that space

2065
07:42:19.000 --> 07:42:43.000
of comfort and safety. As you feel more comfort spreading

2066
07:42:43.360 --> 07:42:56.080
through your body like a warm blanket covering you gently,

2067
07:43:00.159 --> 07:43:18.240
keeping your body at just the perfect temperature, and even

2068
07:43:18.400 --> 07:43:30.400
if you can hear background sounds, they just don't seem

2069
07:43:30.520 --> 07:43:47.279
to matter anymore. There's that sense of peace spreads through

2070
07:43:47.400 --> 07:44:01.040
your mind like a gentle breeze, yes strong enough to

2071
07:44:01.240 --> 07:44:17.479
blow away. All negativity strong enough to remove from your

2072
07:44:17.639 --> 07:44:35.439
mind any anxiety or stress that was there before, and

2073
07:44:35.720 --> 07:44:46.400
blow away any other thoughts or feelings that just don't

2074
07:44:46.759 --> 07:45:10.959
fit with the sense relaxation, that is feeling your body

2075
07:45:15.959 --> 07:45:35.680
and your mind. Unless you focus on your mind and

2076
07:45:36.040 --> 07:45:41.599
count down from ten down to one, and with each

2077
07:45:42.159 --> 07:45:47.799
number you hear, your mind.

2078
07:45:50.479 --> 07:45:51.439
Will become.

2079
07:45:57.159 --> 07:46:16.759
Slightly more relaxed, just just slightly sort from ten down

2080
07:46:16.880 --> 07:46:23.919
to nine, just a slight movement, from nine down to eight,

2081
07:46:25.200 --> 07:46:41.639
just another small change in how you feel. Eight down

2082
07:46:41.759 --> 07:46:49.639
to seven. That feeling is a gap, almost like a

2083
07:46:50.119 --> 07:46:57.360
gap that starts to get wider, the gap between those

2084
07:46:58.319 --> 07:47:07.400
feelings that you used to have in your mind compared

2085
07:47:07.520 --> 07:47:14.279
to the feelings you have though growing now, feelings of

2086
07:47:14.520 --> 07:47:25.159
comfort and security and confidence, and the gap becomes wider.

2087
07:47:26.840 --> 07:47:34.040
Eight down to seven, seven down to six, And when

2088
07:47:34.080 --> 07:47:40.319
you get to five, your mind will start to have

2089
07:47:40.479 --> 07:47:54.000
a certain physical sensation, most like there's a magnet outside

2090
07:47:54.119 --> 07:48:00.159
of your head sucking the tension and the stress and

2091
07:48:00.279 --> 07:48:07.439
any remaining feelings that you don't want, sucking them out

2092
07:48:07.919 --> 07:48:08.799
through your skull.

2093
07:48:14.599 --> 07:48:16.080
And in down to four.

2094
07:48:17.880 --> 07:48:24.680
You can start to really experience that sense of not

2095
07:48:24.959 --> 07:48:35.159
just emptiness, but space, a place full of fresh air,

2096
07:48:40.040 --> 07:48:46.759
a place where you can stretch. It's almost as if

2097
07:48:46.840 --> 07:48:50.880
as you go down to four and three, your mind

2098
07:48:51.040 --> 07:48:55.400
is expanding, with this sense.

2099
07:48:57.959 --> 07:48:59.319
Of peace.

2100
07:49:00.639 --> 07:49:10.959
And tranquility growing as it moves down to When you

2101
07:49:11.080 --> 07:49:20.479
get to one, your mind just feels exactly how you

2102
07:49:20.840 --> 07:49:40.919
want to feel, almost perfect feeling, maybe the sensation that.

2103
07:49:42.560 --> 07:49:43.919
It'd like to keep.

2104
07:49:46.959 --> 07:49:57.799
A place that's safe, where nothing can affect you at all,

2105
07:50:09.520 --> 07:50:14.159
and you can stay in that that space of comfort

2106
07:50:14.319 --> 07:50:24.040
and confidence, confident in your own ability to create this

2107
07:50:24.959 --> 07:50:30.959
space and this feeling of comfort within your own mind

2108
07:50:32.520 --> 07:50:42.159
just by counting and ten down to one. And this

2109
07:50:42.400 --> 07:50:46.759
is something that you can do yourself when you're on

2110
07:50:46.880 --> 07:50:54.599
your own, the time when you can maybe sit down,

2111
07:50:55.599 --> 07:51:06.200
maybe just for a few minutes, close your eyes. It

2112
07:51:06.439 --> 07:51:08.720
just counts slowly.

2113
07:51:08.880 --> 07:51:09.799
From ten.

2114
07:51:12.479 --> 07:51:24.439
Down to one and re experience these feelings in your mind.

2115
07:51:30.279 --> 07:51:34.599
And when you feel that way in your mind, your

2116
07:51:34.680 --> 07:51:49.200
body copies your mind, and that feeling is spread through

2117
07:51:49.400 --> 07:51:56.560
your spine and your nervous system into every part of

2118
07:51:56.639 --> 07:52:11.759
your body, travel through your bloodstream, heathing and relaxing every

2119
07:52:12.759 --> 07:52:30.080
particle of your existence. Now we can we can practice

2120
07:52:30.200 --> 07:52:37.919
this a few times before the end of the recording,

2121
07:52:38.599 --> 07:52:44.400
and then you can practice on your own, and each

2122
07:52:44.720 --> 07:52:57.880
time you count for ten about one, the feelings of comfort, calmness,

2123
07:52:58.119 --> 07:53:16.560
and deep deep relaxation becomes stronger and deeper feeling your

2124
07:53:17.840 --> 07:53:27.040
mind and your brain with these positive chemicals that spread

2125
07:53:27.400 --> 07:53:37.040
through your body, relaxing you so quickly, relaxing your whole

2126
07:53:37.319 --> 07:53:39.040
body and mind.

2127
07:53:41.599 --> 07:53:42.439
So very.

2128
07:53:44.000 --> 07:53:49.880
Very easily, just by counting.

2129
07:53:50.959 --> 07:53:51.799
From ten.

2130
07:53:54.439 --> 07:53:55.240
Down to one.

2131
07:54:00.279 --> 07:54:01.639
That's what we're going to do it now.

2132
07:54:02.520 --> 07:54:06.439
I'm going to count from ten down to one. I'd

2133
07:54:06.639 --> 07:54:10.959
like you to repeat the number after me. So when

2134
07:54:11.000 --> 07:54:17.959
I say ten, you can just repeat to yourself.

2135
07:54:19.319 --> 07:54:19.599
Ten.

2136
07:54:25.200 --> 07:54:34.520
Just notice, be aware of how you feel in your

2137
07:54:34.720 --> 07:54:44.200
mind and your body. Then when I say nine, you

2138
07:54:44.319 --> 07:55:00.200
can repeat to yourself nine again, noticing the increase in

2139
07:55:00.400 --> 07:55:08.319
comfort and calmness in your mind and in your body.

2140
07:55:14.279 --> 07:55:14.799
The same.

2141
07:55:15.080 --> 07:55:26.200
Want to say eight, when I say seven? Six, I

2142
07:55:26.279 --> 07:55:40.599
want I say five, four, when I say three, two,

2143
07:55:45.000 --> 07:55:49.919
And lastly you want I say one, You can repeat

2144
07:55:50.240 --> 07:56:02.000
that number now. Of course, when you do this on

2145
07:56:02.159 --> 07:56:08.159
your own without listening to me, you can say the

2146
07:56:08.319 --> 07:56:17.639
numbers or whatever speed that you feel is necessary for you,

2147
07:56:19.400 --> 07:56:24.360
so you can adapt. So if you feel you want

2148
07:56:24.400 --> 07:56:31.240
to say the numbers ten down to one faster than

2149
07:56:31.319 --> 07:56:35.560
I do, then you go ahead and do that, or

2150
07:56:35.639 --> 07:56:39.520
if you feel when you do it yourself that you'd

2151
07:56:39.759 --> 07:56:48.200
like to have more more space between the numbers, maybe

2152
07:56:48.360 --> 07:56:54.840
take a lot longer to get from ten all the

2153
07:56:54.959 --> 07:57:02.880
way down to one. That's your choice also to do.

2154
07:57:12.919 --> 07:57:21.360
So I'm gonna count from ten down to one, and

2155
07:57:21.520 --> 07:57:24.799
when I get to one, that will be the end

2156
07:57:25.439 --> 07:57:31.080
of this recording, and less, of course you're listening with music,

2157
07:57:32.319 --> 07:59:49.000
and the music will continue. Ten nine fight Foy.

2158
08:00:00.279 --> 08:00:55.959
Ass assist.

2159
08:00:54.400 --> 08:01:16.119
Us US.

2160
08:01:19.000 --> 08:01:51.919
USA USA.

2161
08:01:51.319 --> 08:02:54.319
USA, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen thirteen twelve

2162
08:02:58.799 --> 08:03:04.759
eleven ten.

2163
08:03:09.240 --> 08:03:14.439
Nine eight.

2164
08:03:18.919 --> 08:03:44.560
Seven, six, five, four three two.

2165
08:03:50.799 --> 08:03:51.040
One.

2166
08:03:59.439 --> 08:04:09.799
Now open your eyes, noticing how you physically feel having

2167
08:04:09.919 --> 08:04:17.520
counted down from twenty to one, allowing stress and tension

2168
08:04:18.040 --> 08:04:22.680
to leave through your fingertips and your toes. And as

2169
08:04:22.720 --> 08:04:27.400
you focus on your fingertips maybe they feel a little

2170
08:04:27.479 --> 08:04:34.520
bit tingly, which is I suppose quite an understanding, considering

2171
08:04:34.599 --> 08:04:39.119
the tension has been exiting your body through your fingertips.

2172
08:04:45.560 --> 08:04:47.560
So now I'm going to count from twenty down to

2173
08:04:47.680 --> 08:04:54.919
one again. This time you're going to feel relief of

2174
08:04:55.080 --> 08:05:05.799
tension and stress, any anxiety that you may have leaving

2175
08:05:08.000 --> 08:05:14.000
through your stomach, just leaving through your stomach, almost as

2176
08:05:14.040 --> 08:05:20.639
if it's just releasing the whole of your stomach, your

2177
08:05:20.799 --> 08:05:25.319
navel to just above your chest or below your chest,

2178
08:05:25.439 --> 08:05:30.000
rather so surrounding your belly button area, the whole area.

2179
08:05:32.119 --> 08:05:36.720
You can feel the tension of your body wherever it's left,

2180
08:05:37.000 --> 08:05:42.279
just releasing from that area. And you may notice that

2181
08:05:42.439 --> 08:05:47.479
your stomach will become very relaxed. As I count down

2182
08:05:48.479 --> 08:07:00.959
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven.

2183
08:07:03.919 --> 08:07:17.439
Six, five, four, three.

2184
08:07:21.720 --> 08:07:27.319
Two what.

2185
08:07:32.200 --> 08:07:34.400
And you can open your eyes again if you choose,

2186
08:07:34.959 --> 08:07:38.599
or you can just keep them closed because it feels relaxing.

2187
08:07:40.919 --> 08:07:46.040
Just notice how your stomach feels. I notice as your focus,

2188
08:07:46.279 --> 08:07:51.520
just do a little scan of your body. Just notice

2189
08:07:51.560 --> 08:08:04.919
how your body feels, focusing on upper body, your back, chest, stomach, legs, arms, hands, feet.

2190
08:08:07.680 --> 08:08:14.880
Just noticing, and you know, you may start to feel.

2191
08:08:17.080 --> 08:08:20.880
More of a sense of tiredness, which may be the

2192
08:08:21.000 --> 08:08:27.360
reason you're listening to this recording because you would like to.

2193
08:08:29.000 --> 08:08:31.680
Let go completely of everything.

2194
08:08:33.680 --> 08:08:43.479
And dread off into a nice, natural, calm, relaxing sleep.

2195
08:08:51.040 --> 08:09:00.439
So now we're going to focus on your forehead, and

2196
08:09:00.560 --> 08:09:03.360
if you choose, you can incorporate your eyes in this

2197
08:09:03.680 --> 08:09:10.200
focus as well. So your forehead and your eyes, it's

2198
08:09:10.279 --> 08:09:14.759
that whole area basically, almost as if you were wearing

2199
08:09:14.799 --> 08:09:16.200
a mask, you know, like a.

2200
08:09:18.159 --> 08:09:21.279
I don't know, a Batman mask or something, or.

2201
08:09:23.360 --> 08:09:26.040
I'm trying to find zorro or something, you know, the

2202
08:09:26.159 --> 08:09:29.240
kind of mask that covers your eyes but also covers

2203
08:09:29.319 --> 08:09:35.080
quite a lot of the forehead, and focusing on that

2204
08:09:35.279 --> 08:09:37.919
area because that's the area that we're now going to

2205
08:09:38.000 --> 08:09:44.360
release tension and stress from your mind, from your brain,

2206
08:09:44.639 --> 08:09:48.200
from your mind, and any tension that you may have

2207
08:09:48.520 --> 08:09:52.639
remaining in your face, in your neck and your jawl

2208
08:09:53.799 --> 08:09:59.880
and your eyes, your forehead or your scalp. So basically

2209
08:10:00.159 --> 08:10:06.000
any tension within your head area, including your mind and

2210
08:10:06.200 --> 08:10:13.759
your brain, and that's going to be released through your

2211
08:10:13.840 --> 08:10:15.159
forehead in your eyes.

2212
08:10:19.119 --> 08:10:21.040
As I count down again from.

2213
08:10:21.400 --> 08:12:01.439
Twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, three, two.

2214
08:12:05.799 --> 08:12:22.400
What noticing as you scan your face, withdraw your eyes,

2215
08:12:23.720 --> 08:12:29.319
the cheap bones, your ears, your forehead.

2216
08:12:29.799 --> 08:12:35.360
Your scalp, your neck, the back of your neck, in

2217
08:12:35.479 --> 08:12:38.919
the front of your neck, the side of your neck,

2218
08:12:39.080 --> 08:12:39.799
and your throat.

2219
08:12:42.439 --> 08:12:53.720
Mm hmmm. Noticing being aware of the comfort, increased feeling,

2220
08:12:54.000 --> 08:13:02.799
the relaxation, not just your head and neck and mind,

2221
08:13:03.840 --> 08:13:11.799
also the rest of your body. Just know it is

2222
08:13:12.000 --> 08:13:18.119
how loose and calm you feel, and how easily.

2223
08:13:19.919 --> 08:13:21.439
It is to just let go.

2224
08:13:24.279 --> 08:13:40.000
Completely, let go completely, how easily.

2225
08:13:47.680 --> 08:13:48.479
That's what I'm going to.

2226
08:13:48.560 --> 08:13:52.119
Do now, is I want to focus on the top

2227
08:13:52.200 --> 08:14:02.840
of your head, and we're going to allow every last.

2228
08:14:04.400 --> 08:14:10.479
Piece of tension or stress that might be lingering or

2229
08:14:10.680 --> 08:14:15.319
hiding in your body or mind or my head.

2230
08:14:16.639 --> 08:14:17.040
To just.

2231
08:14:18.759 --> 08:14:24.439
Be sucked out at the top of your head and

2232
08:14:24.639 --> 08:14:32.959
released into the air mine sucked out into the clouds.

2233
08:14:35.560 --> 08:14:42.279
Imagine a be cloud above your head, almost like a whirlpool, and.

2234
08:14:42.360 --> 08:14:45.279
This is gonna suck that attension.

2235
08:14:46.240 --> 08:14:47.439
Out the top of your.

2236
08:14:47.400 --> 08:14:57.360
Head and just take it away the good you focus.

2237
08:14:58.319 --> 08:15:03.520
Imagine an opening up in your head without tension and

2238
08:15:03.799 --> 08:15:09.599
stress and any remaining issues, maybe worries of concerns that

2239
08:15:09.840 --> 08:15:13.520
have no use to you. Now you can all be

2240
08:15:13.840 --> 08:15:18.000
sucked down at the top of your head have taken

2241
08:15:18.080 --> 08:15:24.240
away as I count down again from twenty down to

2242
08:15:24.479 --> 08:16:57.560
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven.

2243
08:17:01.720 --> 08:17:06.840
Six by.

2244
08:17:12.240 --> 08:17:17.240
Four three.

2245
08:17:21.400 --> 08:17:27.240
Two, wha.

2246
08:17:37.400 --> 08:17:37.759
Breath.

2247
08:17:42.520 --> 08:17:55.520
I'm noticing how you feel, how relaxed and calm you

2248
08:17:55.720 --> 08:18:07.520
physically and mentally fail right now, how peace or.

2249
08:18:09.680 --> 08:18:11.159
Your mind feels.

2250
08:18:13.799 --> 08:18:19.000
It feels so nice to just let go, to give

2251
08:18:19.040 --> 08:18:32.840
yourself some space to breathe easily, to think calmly, and

2252
08:18:33.080 --> 08:18:38.200
just to take a break from all that pointless worry

2253
08:18:38.439 --> 08:18:43.639
and concerns about things that you don't need to think

2254
08:18:43.680 --> 08:18:54.560
about right now, because this is your time to let go.

2255
08:18:55.919 --> 08:19:05.680
This is your space to enjoy feeling deeply relaxed, peaceful

2256
08:19:05.840 --> 08:19:13.080
in your mind, relaxed in your body. They can feel

2257
08:19:13.680 --> 08:19:23.479
so good, so nice to just not have to do anything,

2258
08:19:25.799 --> 08:19:34.720
to be able to really enjoy that serenity that comes

2259
08:19:36.240 --> 08:19:42.360
with letting go completely, that peacefulness that comes with.

2260
08:19:49.080 --> 08:19:50.439
Being in this.

2261
08:19:52.279 --> 08:20:02.360
Peaceful space. And you can keep this sense of calmness

2262
08:20:03.200 --> 08:20:14.319
for as long as you choose. If you choose to

2263
08:20:14.560 --> 08:20:21.759
drift off into a deep, healing, natural sleep, then you

2264
08:20:21.880 --> 08:20:33.360
can do that. It's completely up to you, and you

2265
08:20:33.520 --> 08:20:38.119
can keep this feeling of calmness physically and in your

2266
08:20:38.200 --> 08:20:46.240
mind as long as you choose to feel completely relaxed,

2267
08:20:51.959 --> 08:20:54.639
completely relaxed.

2268
08:20:57.880 --> 08:21:03.479
And I'd like you to make up your mind that

2269
08:21:03.560 --> 08:21:13.639
you're going to relax, and I want.

2270
08:21:13.560 --> 08:21:17.040
To explore that with you. What it feels like when

2271
08:21:17.080 --> 08:21:26.319
you actually decide that you're going to relax, not forcing yourself,

2272
08:21:26.439 --> 08:21:32.639
but giving yourself that. Yes, it is a command, really,

2273
08:21:32.720 --> 08:21:39.639
isn't it. When you're telling yourself relax in a gentle

2274
08:21:39.759 --> 08:21:46.799
but firm way that only you can really tell yourself

2275
08:21:47.240 --> 08:21:47.799
in that way.

2276
08:21:48.680 --> 08:21:50.000
You can't really have someone else.

2277
08:21:49.880 --> 08:21:55.000
Saying to you now it relax, relax, you know, and

2278
08:21:56.200 --> 08:21:58.439
it needs to be gentle, but you can't. Someone else

2279
08:21:58.520 --> 08:22:07.799
can't really the same the same kind of influence or

2280
08:22:08.159 --> 08:22:16.279
power that you have over your own physicality over how

2281
08:22:16.479 --> 08:22:26.639
you feel, because when you say it to yourself it

2282
08:22:26.919 --> 08:22:34.720
means more. It's personal, and your brain and your unconscious

2283
08:22:34.919 --> 08:22:41.080
mind and your body listens to what you say. So,

2284
08:22:41.400 --> 08:22:45.159
for example, we'll test it out and do a little test,

2285
08:22:45.279 --> 08:22:48.919
a few little tests along the way, and you can

2286
08:22:49.040 --> 08:22:55.279
get more of an idea of the force, the positive

2287
08:22:55.520 --> 08:23:01.919
force that you can have in creating a sense of

2288
08:23:02.200 --> 08:23:07.200
comfort and relaxation in your body and your mind quite

2289
08:23:07.319 --> 08:23:12.840
quickly just by you telling yourself.

2290
08:23:14.159 --> 08:23:14.799
To relax.

2291
08:23:19.479 --> 08:23:23.080
So I'm going to start by it's focus on your hands.

2292
08:23:26.720 --> 08:23:28.919
To focus on your hands and just tell your hands

2293
08:23:29.319 --> 08:23:35.240
to relax, and just say relax. As you focus on

2294
08:23:35.360 --> 08:23:41.439
your hands. That you could say, my hands are relaxed,

2295
08:23:42.240 --> 08:23:46.240
or I want my hands to relax. But I think

2296
08:23:46.279 --> 08:23:53.040
if you actually do it directly by focusing and imagining

2297
08:23:53.119 --> 08:23:56.880
that your hands can hear what you're saying, you know,

2298
08:23:57.000 --> 08:23:59.720
like they've got little ears, which is a little weird.

2299
08:24:00.040 --> 08:24:00.240
Yah.

2300
08:24:02.279 --> 08:24:13.639
So talking to your hands and just say relax, noticing.

2301
08:24:19.319 --> 08:24:21.000
How your hands start to relax.

2302
08:24:33.400 --> 08:24:36.880
Now focus on your eyes and tell your eyes to relax.

2303
08:24:38.040 --> 08:24:42.720
You just say in the same word relax and find

2304
08:24:42.799 --> 08:24:50.439
the right tone for you. You know, I might say relax,

2305
08:24:51.119 --> 08:24:59.240
but you you might say relax or relax. You know,

2306
08:24:59.520 --> 08:25:05.200
you might say it differently to yourself, and that's important

2307
08:25:06.080 --> 08:25:12.159
for you to gauge what feels right for you. To

2308
08:25:12.400 --> 08:25:17.560
just tell your eyes to relax whilst focusing on your eyes,

2309
08:25:18.080 --> 08:25:22.799
your eyelids, the muscles around your eyes, your eyebrows, and

2310
08:25:23.040 --> 08:25:26.520
just tell your eyes directly.

2311
08:25:28.799 --> 08:25:31.319
Relax now.

2312
08:25:58.119 --> 08:26:08.279
Now, I just did that myself, and sometimes you may

2313
08:26:08.400 --> 08:26:13.040
feel that you need a bit more time for the

2314
08:26:13.159 --> 08:26:16.840
different parts to relax, you know, because I start talking

2315
08:26:16.919 --> 08:26:22.200
again and maybe that part hasn't relaxed fully. But what

2316
08:26:22.279 --> 08:26:24.639
will happen is that it will just continue to relax

2317
08:26:24.759 --> 08:26:29.000
even though I'm talking. And that's happening with my eyes.

2318
08:26:31.919 --> 08:26:36.520
Something else I noticed is when I started focusing on

2319
08:26:36.639 --> 08:26:40.599
my eyes, that actually almost became They got worse before

2320
08:26:40.599 --> 08:26:43.400
they got better in a way. So I felt a

2321
08:26:43.520 --> 08:26:48.799
degree of tension growing in my eyes and then disappearing.

2322
08:26:50.560 --> 08:26:52.520
So I think what that was really it was just

2323
08:26:52.680 --> 08:26:59.200
me becoming more aware of the tension that was already there.

2324
08:26:59.880 --> 08:27:04.520
I wasn't I wasn't focused on it before, so I

2325
08:27:04.680 --> 08:27:23.319
wasn't really acknowledging it or really conscious to those feelings. Yeah,

2326
08:27:23.479 --> 08:27:26.880
my eyes is still continuing to relax, as well as

2327
08:27:26.919 --> 08:27:32.840
my hands. Actually, my hands have got a certain kind

2328
08:27:32.919 --> 08:27:38.919
of energy, like not buzzing, but I can kind of

2329
08:27:41.319 --> 08:27:47.200
feel a degree of energy in my hands. Maybe that's

2330
08:27:47.240 --> 08:27:52.119
where the tension is being released. Maybe that's the causing that.

2331
08:27:59.479 --> 08:28:01.919
The next I think we should focus on the back

2332
08:28:01.959 --> 08:28:06.720
of the neck. That's a part which quite often, well

2333
08:28:06.840 --> 08:28:09.599
for me, holds tension. I don't know about for yourself,

2334
08:28:10.560 --> 08:28:14.759
but I think it's quite a standard place where tension

2335
08:28:14.959 --> 08:28:21.639
is sometimes held. So and I'm doing exactly what you're

2336
08:28:21.720 --> 08:28:24.319
doing as you do it as well, so I'm telling

2337
08:28:24.439 --> 08:28:27.479
my body parts to relax as well.

2338
08:28:28.279 --> 08:28:30.159
So if you tell your neck, the back of.

2339
08:28:30.200 --> 08:28:32.759
Your neck, focus on the back of your neck, and

2340
08:28:32.959 --> 08:28:40.279
just say relax in your own words, in your own tone,

2341
08:28:40.680 --> 08:28:43.520
in your own voice. You can say out loud, or

2342
08:28:43.599 --> 08:28:48.639
you can just say it to yourself internally. But you're focusing,

2343
08:28:49.040 --> 08:28:52.919
and you're saying it literally to the back of your neck,

2344
08:28:53.759 --> 08:28:56.240
as if the back of your neck can actually hear

2345
08:28:57.080 --> 08:29:03.840
what you're saying. So do that now, to say relax

2346
08:29:04.360 --> 08:29:07.319
to the back of your neck, and I'll do the same.

2347
08:29:46.119 --> 08:29:49.599
Then what I noticed, and you may have had similar

2348
08:29:49.720 --> 08:29:52.840
thing is even though.

2349
08:29:52.720 --> 08:29:59.880
I was focusing on the back of the neck, other

2350
08:30:00.159 --> 08:30:06.599
parts started to I don't know, show themselves to me

2351
08:30:06.880 --> 08:30:09.880
or maybe because they want to be relaxed as well.

2352
08:30:10.000 --> 08:30:14.759
But I started noticing the feelings in my shoulders, attention

2353
08:30:14.919 --> 08:30:20.400
in my shoulders, and in my upper back. Whether that

2354
08:30:20.680 --> 08:30:26.000
was because my back of my neck was saying well,

2355
08:30:26.040 --> 08:30:31.000
I'm pretty much okay, it's the other parts that need attention,

2356
08:30:37.400 --> 08:30:40.439
but my low my back of my neck is still relaxing,

2357
08:30:41.919 --> 08:30:44.360
but I just became more aware of other parts that

2358
08:30:44.639 --> 08:30:46.680
needed attention.

2359
08:30:48.919 --> 08:30:53.919
Now, this might happen, and it's not. It doesn't mean

2360
08:30:54.000 --> 08:30:55.040
that it's going any wrong.

2361
08:30:55.200 --> 08:31:01.639
It just means you're being notified of more play that

2362
08:31:01.840 --> 08:31:08.159
also want to feel relaxed. So I'm going to focus

2363
08:31:08.479 --> 08:31:12.279
on my upper back. So you can do the same,

2364
08:31:14.040 --> 08:31:18.639
even if you don't have any feelings of tension that

2365
08:31:18.840 --> 08:31:23.360
obvious in your upper back. Do you just focus on

2366
08:31:23.439 --> 08:31:28.880
your back and the whole area from the shoulder blades

2367
08:31:29.080 --> 08:31:33.680
down to the middle of your back and the spine.

2368
08:31:35.119 --> 08:31:42.919
And with me, it's more the shoulder blades are more. Yeah,

2369
08:31:43.040 --> 08:31:44.000
that's the parts that.

2370
08:31:44.000 --> 08:31:44.639
Are really.

2371
08:31:46.479 --> 08:31:50.599
Sort of giving me the nod.

2372
08:31:52.159 --> 08:31:54.200
That it needs to relax in the sounds. Going to

2373
08:31:54.240 --> 08:31:58.080
ask that part to relax, and you can do the same. Now,

2374
08:32:09.279 --> 08:32:27.799
relapsed upper back. Something strange happened there, And this often happens.

2375
08:32:27.880 --> 08:32:28.759
I've been doing this for.

2376
08:32:31.680 --> 08:32:39.639
Sixteen years or something, and often I'm one surprised but amazed.

2377
08:32:39.720 --> 08:32:40.279
Really bad.

2378
08:32:42.599 --> 08:32:46.880
There can be a feeling. So when I was focusing

2379
08:32:47.000 --> 08:32:49.840
on the back of my neck. My upper back was

2380
08:32:50.759 --> 08:32:54.959
starting to feel quite stressed and in need of attention.

2381
08:32:57.400 --> 08:33:00.479
As soon as I started talking to you about my

2382
08:33:00.639 --> 08:33:05.520
upper back and talking about, you know, getting ready to

2383
08:33:05.880 --> 08:33:10.639
ask the upper back to relax, why the back already

2384
08:33:10.720 --> 08:33:16.479
started to relax. It's almost as if it doesn't need

2385
08:33:16.639 --> 08:33:26.639
to hear the words, just needs attention, just needs to

2386
08:33:26.720 --> 08:33:39.159
be noticed. And that is something that often happens in

2387
08:33:40.040 --> 08:33:46.959
this type of situation is when you start to relax

2388
08:33:48.479 --> 08:33:51.799
a couple of parts of your body, as we've done

2389
08:33:51.919 --> 08:33:59.599
with our hands, our eyes and eyelids, and now back

2390
08:33:59.639 --> 08:34:08.799
in the top of the back, upper back, the rest

2391
08:34:08.880 --> 08:34:16.080
of the body seems to just take notice and decide

2392
08:34:16.319 --> 08:34:21.439
in its own way to start relaxing.

2393
08:34:23.240 --> 08:34:28.680
Other parts of your body start to just become looser.

2394
08:34:33.400 --> 08:34:36.240
I suppose it's kind of like a bit of an avalanche,

2395
08:34:36.400 --> 08:34:41.119
you know, a little ball starts rolling, and before you

2396
08:34:41.240 --> 08:34:43.000
know it, the whole of your body.

2397
08:34:42.840 --> 08:34:45.119
Is completely relaxed and can't.

2398
08:34:54.000 --> 08:35:01.599
And if you focus on your face, you focus on

2399
08:35:01.680 --> 08:35:10.319
your eyes, your eyelids, your eyebrows, and the muscles around

2400
08:35:10.400 --> 08:35:19.919
your eyes, maybe you start to notice that your forehead

2401
08:35:20.240 --> 08:35:24.880
is more relaxed than it was maybe your face is

2402
08:35:25.000 --> 08:35:31.680
more relaxed. I would say my entire face is a

2403
08:35:31.759 --> 08:35:45.119
lot more relaxed than it was. So we're going to

2404
08:35:45.200 --> 08:35:52.840
focus now on your shoulders again, just like before. Just

2405
08:35:53.000 --> 08:35:56.200
tell your shoulders. I mean, you can't do them in

2406
08:35:56.279 --> 08:35:59.040
the digity. You can do the right shoulder and left shoulder.

2407
08:36:00.599 --> 08:36:04.599
I just genly do both at the same time. I

2408
08:36:04.840 --> 08:36:08.080
just tell your shoulders as you focus on them in

2409
08:36:08.159 --> 08:36:14.279
your mind, focus on them and feel maybe you can

2410
08:36:14.639 --> 08:36:21.360
see them in your mind's eye. Just tell your shoulders

2411
08:36:25.119 --> 08:37:16.599
to relax as nice as they relax. But do you notice,

2412
08:37:18.279 --> 08:37:25.040
I mean, especially with my back, is the connection between

2413
08:37:25.240 --> 08:37:30.159
the different parts the back, the shoulders.

2414
08:37:29.599 --> 08:37:30.319
The neck.

2415
08:37:35.639 --> 08:37:40.040
Being all connected and being such a large part of

2416
08:37:40.119 --> 08:37:46.439
your body, it's almost hard to separate them from each other.

2417
08:37:51.880 --> 08:37:54.759
And my lower back is started to relax on inside.

2418
08:38:00.959 --> 08:38:05.680
Maybe I'm going too slow and that could be an

2419
08:38:05.720 --> 08:38:13.159
issue because we all go at different speeds. And the

2420
08:38:13.319 --> 08:38:16.200
idea at the beginning of this recording was for you

2421
08:38:16.400 --> 08:38:31.240
to be able to just say to yourself, relax without

2422
08:38:31.439 --> 08:38:37.720
focusing on any particular part of your body. Because when

2423
08:38:37.759 --> 08:38:41.080
you know that tending your hands.

2424
08:38:42.759 --> 08:38:43.840
To relax.

2425
08:38:47.159 --> 08:38:55.080
And your hand relax, you tell your eyelids and your

2426
08:38:55.200 --> 08:39:03.000
eyes and muscles around your eyes and your eyebrows to relax,

2427
08:39:06.759 --> 08:39:07.639
and they relax.

2428
08:39:13.360 --> 08:39:24.560
You tell the back of your neck to relax, and

2429
08:39:25.080 --> 08:39:35.360
it relaxes. You tell your upper back.

2430
08:39:41.840 --> 08:39:53.639
To relax and do relaxes.

2431
08:40:01.360 --> 08:40:02.119
You tell your.

2432
08:40:02.119 --> 08:40:41.080
Shoulders to relax, and they relaxed. And you told your

2433
08:40:41.200 --> 08:40:47.799
hands to relax, They relaxed, and they continued to relax.

2434
08:40:53.639 --> 08:40:59.279
And you told your eyelids, the muscles around your eyes,

2435
08:41:00.319 --> 08:41:12.200
your eyebrows to relax, they relaxed and continued to relax.

2436
08:41:18.599 --> 08:41:20.520
When you told the back of your neck.

2437
08:41:21.680 --> 08:41:27.479
Focused on the back of your neck and told it

2438
08:41:27.599 --> 08:41:47.159
to relax, the relaxed and continued to relax. And you

2439
08:41:47.319 --> 08:42:00.599
told your ulper back to relax, be relaxed and continued relax.

2440
08:42:08.919 --> 08:42:14.479
As with your shoulders, you told your shoulders to relax,

2441
08:42:14.840 --> 08:42:27.159
and your shoulders relaxed and continued to relax.

2442
08:42:32.799 --> 08:42:37.759
And it's not just that, it's.

2443
08:42:40.439 --> 08:42:44.880
That the rest of your body has also been listening,

2444
08:42:46.560 --> 08:42:52.639
and their relaxation has been spreading. So from your eyes,

2445
08:42:53.000 --> 08:43:00.400
the relaxation spread to your forehead, around your face, into

2446
08:43:00.479 --> 08:43:14.360
your skin, into your jaw, into the front and sides

2447
08:43:14.439 --> 08:43:19.200
of your neck, all the way down your chest and stomach.

2448
08:43:25.880 --> 08:43:33.000
Your relaxed hands and shoulders meet up through your arms,

2449
08:43:33.720 --> 08:43:41.840
relaxing the four arms, your upper arms, elbows, your wrists,

2450
08:43:45.479 --> 08:44:02.279
letting your your lower bag, your hips, buttocks, drin or

2451
08:44:02.520 --> 08:44:11.240
just start to relax. I continue in more comfort, spreading

2452
08:44:11.360 --> 08:44:20.159
through your legs all the way down to your ankles,

2453
08:44:25.400 --> 08:44:29.400
the tops of your feet, the side of your feet,

2454
08:44:31.240 --> 08:44:42.119
and the bottoms of your feet, relaxing into your toes,

2455
08:44:45.959 --> 08:44:52.720
each toe relaxing, calm.

2456
08:44:55.560 --> 08:44:55.959
Please.

2457
08:45:08.279 --> 08:45:19.560
And as your body relaxes more, your mind becomes slower,

2458
08:45:24.959 --> 08:45:26.520
from a peaceful.

2459
08:45:33.759 --> 08:45:35.439
To the point where.

2460
08:45:37.319 --> 08:45:47.680
If you choose to fall asleep, you can.

2461
08:45:48.400 --> 08:45:59.119
Easily do that easy drift away.

2462
08:46:03.840 --> 08:46:06.159
Because there's nothing going on in your mind.

2463
08:46:09.880 --> 08:46:26.720
Your brains peaceful, your body continues to write.

2464
08:46:50.479 --> 08:46:56.000
And with that connection between your body relaxing and the

2465
08:46:56.200 --> 08:47:00.319
word you say to yourself.

2466
08:47:02.240 --> 08:47:13.319
Relax means that you don't need to focus on just

2467
08:47:13.639 --> 08:47:14.680
one part.

2468
08:47:16.479 --> 08:47:28.599
You can just focus on your entire body saying the

2469
08:47:28.799 --> 08:47:30.119
powerful word.

2470
08:47:34.200 --> 08:47:55.200
Relas And there's those familiar sensations of comfort.

2471
08:47:56.520 --> 08:48:08.000
Spreading throughout your lusing and calming.

2472
08:48:09.919 --> 08:48:11.360
And the heating.

2473
08:48:14.880 --> 08:48:17.240
Every part to your body.

2474
08:48:19.919 --> 08:48:23.000
Feathing more.

2475
08:48:25.639 --> 08:48:26.319
Relaxed.

2476
08:48:40.959 --> 08:48:44.720
So all you need to do from now on is just.

2477
08:48:46.560 --> 08:48:47.799
Telling yourself.

2478
08:48:51.159 --> 08:49:27.520
Relas and fining completely, cowboy, starting now with number twenty

2479
08:49:34.880 --> 08:49:45.599
nineteen eighteen.

2480
08:49:55.759 --> 08:50:45.159
Seventeen six fifth.

2481
08:50:50.400 --> 08:51:21.919
Four, Ye.

2482
08:51:56.000 --> 08:55:36.119
Tell assassssssssssst.

2483
08:55:44.680 --> 08:59:30.520
U u u u u u.

2484
09:00:26.520 --> 09:03:34.360
Why one so counted down from ten to one ten

2485
09:03:36.319 --> 09:04:05.520
nine eight seven six five four three two one. And

2486
09:04:05.680 --> 09:04:09.040
maybe that was a bit too quick in order to relax.

2487
09:04:10.279 --> 09:04:14.479
Maybe it's a bit too fast for you to notice

2488
09:04:14.799 --> 09:04:22.840
the calming of your body, maybe even a little bit

2489
09:04:22.919 --> 09:04:26.520
of pressure there, Like you'll count it down from ten

2490
09:04:26.599 --> 09:04:27.000
to one.

2491
09:04:27.080 --> 09:04:28.520
What do you expect me to do?

2492
09:04:28.840 --> 09:04:33.799
Man, expect me to stick go with floppy just because.

2493
09:04:33.479 --> 09:04:34.759
You're counting down.

2494
09:04:38.880 --> 09:04:39.040
Too.

2495
09:04:40.080 --> 09:04:43.360
If you try it again, but this time, I go

2496
09:04:43.599 --> 09:04:50.919
this slower this time, and you focus on the whole

2497
09:04:51.040 --> 09:04:58.319
of your body before we focus on your legs. Just notice.

2498
09:04:59.520 --> 09:05:00.639
How you're what he does.

2499
09:05:02.400 --> 09:05:15.520
Start to feel more relaxed with every number that I

2500
09:05:15.720 --> 09:06:14.239
count down ten nine, eight seven six five four three

2501
09:06:27.680 --> 09:07:05.400
two one, And just notice how how you feel, generally,

2502
09:07:05.839 --> 09:07:17.160
how your body feels. It's not necessarily even about yeah,

2503
09:07:19.720 --> 09:07:26.959
counting down from ten to one. It's that space that

2504
09:07:27.120 --> 09:07:32.879
you have, that body space between.

2505
09:07:34.959 --> 09:07:38.480
Us being.

2506
09:07:41.800 --> 09:07:54.120
Active physically or mentally. Just sitting or lying down, just

2507
09:07:54.360 --> 09:08:00.279
being there, not doing anything, not saying anything, not then

2508
09:08:00.519 --> 09:08:05.959
to think about anything. So it opens up a space,

2509
09:08:06.919 --> 09:08:16.080
you know, a bit of a space, a gap. And

2510
09:08:16.199 --> 09:08:19.599
the more I camped down for the tent of one,

2511
09:08:20.720 --> 09:08:28.839
the bigger that gap becomes. So there's that gap of calmness,

2512
09:08:30.279 --> 09:08:45.199
of comfort and relaxation. It's a nice feeling, and it

2513
09:08:45.519 --> 09:08:57.400
moves those stresses or discomforts physically or emotionally, moves them away.

2514
09:09:04.160 --> 09:09:05.160
Allows you.

2515
09:09:07.839 --> 09:09:08.360
To just.

2516
09:09:11.360 --> 09:09:17.680
Slow down and someone to count again from ten down

2517
09:09:17.720 --> 09:09:27.680
to one, and notice that gap widening, the gap, And

2518
09:09:27.800 --> 09:09:32.800
as it widens, it's almost like the stress and attention

2519
09:09:33.680 --> 09:09:53.160
falls into the gap. It gives you that distance, that space.

2520
09:09:55.160 --> 09:10:00.519
Now ten.

2521
09:10:04.959 --> 09:10:45.000
Nine, eight, seven, six, five.

2522
09:10:55.839 --> 09:10:56.319
Four.

2523
09:11:14.360 --> 09:12:02.559
Three one. And how does your.

2524
09:12:04.599 --> 09:12:05.839
Body you feel.

2525
09:12:07.800 --> 09:12:07.959
Now?

2526
09:12:20.680 --> 09:12:24.360
Can you notice that? Do you feeling calmer?

2527
09:12:32.440 --> 09:12:33.720
Do you feeling.

2528
09:12:35.720 --> 09:12:36.959
More relaxed?

2529
09:12:59.440 --> 09:13:03.800
As we know, focus on your legs, just your legs.

2530
09:13:19.800 --> 09:13:39.919
You're just gonna start with focusing on your thighs. Of course,

2531
09:13:40.040 --> 09:13:45.319
it's not the most exciting thing to be done, because.

2532
09:13:48.040 --> 09:13:51.239
I'm sure like most of your body is not not

2533
09:13:51.400 --> 09:13:52.360
going on right now.

2534
09:14:01.440 --> 09:14:07.760
Just focusing on the whole of your thighs, the tops

2535
09:14:07.800 --> 09:14:13.879
of your thighs, the sides of your thighs, the bottoms

2536
09:14:13.919 --> 09:14:18.400
of your thighs, your outer thighs, and your inner thighs,

2537
09:14:20.639 --> 09:14:24.519
basically the whole of your thigh that leads into your

2538
09:14:24.639 --> 09:14:39.559
hip and it goes down to your knee joints. Now,

2539
09:14:39.639 --> 09:14:46.639
this is a big area. It's a very heavy area.

2540
09:14:47.160 --> 09:14:53.120
It's very strong, probably the strongest muscles in your body

2541
09:14:53.879 --> 09:15:08.120
or in your thighs. But I don't think we perhaps

2542
09:15:09.879 --> 09:15:20.559
will give enough attention to our thighs. Perhaps we don't

2543
09:15:22.160 --> 09:15:42.599
acknowledge how important our thighs are to our lives, how

2544
09:15:42.720 --> 09:15:51.839
much they actually do for us all through our lives.

2545
09:15:59.000 --> 09:16:04.879
And see him to sound really weird, but I think

2546
09:16:04.959 --> 09:16:13.080
that all of our body parts, especially adviies, need some TLC,

2547
09:16:16.400 --> 09:16:16.800
a bit of.

2548
09:16:16.919 --> 09:16:19.120
Love shown, a bit of.

2549
09:16:25.680 --> 09:16:38.319
Acknowledgement, thank you, gratitude for what advice do for us.

2550
09:16:44.879 --> 09:16:47.680
And I know this may sound and a strange.

2551
09:16:50.239 --> 09:16:51.800
Maybe you think, why am.

2552
09:16:51.720 --> 09:16:54.720
I surely how I should be able in the garden

2553
09:16:54.919 --> 09:17:03.319
hugging a tree or something. Oh it's hard to set.

2554
09:17:03.160 --> 09:17:04.599
A microphone up on a tree.

2555
09:17:05.639 --> 09:17:07.839
That's why I'm doing this indoors. Otherwise I would be

2556
09:17:07.919 --> 09:17:11.680
outside hugging a tree. Now, I can't see the television

2557
09:17:11.680 --> 09:17:22.440
from the tree. You move down to your knees gain

2558
09:17:22.760 --> 09:17:30.839
such an important part, and I think we don't necessarily

2559
09:17:32.360 --> 09:17:40.000
I'll speak for myself here, I don't necessarily appreciate all

2560
09:17:40.120 --> 09:17:43.480
that my needs do for me until.

2561
09:17:44.720 --> 09:17:48.319
I have a problem with my knee. It's occasionally if I.

2562
09:17:50.040 --> 09:17:54.000
Maybe i'll pash it, or it's aching for some reason.

2563
09:17:55.720 --> 09:18:00.199
It's then that I realize how much it is us.

2564
09:18:02.000 --> 09:18:07.959
The benefit of being able to use my legs without

2565
09:18:09.760 --> 09:18:16.959
any kind of physical discomfort is a beautiful thing that's

2566
09:18:17.199 --> 09:18:25.599
possibly not appreciated until it's temporarily removed. You know that's comfort.

2567
09:18:29.680 --> 09:18:34.319
But as you focus on your knees, regardless of how

2568
09:18:34.400 --> 09:18:42.639
your knees feel, you can have that sense of gratitude.

2569
09:18:43.400 --> 09:18:45.639
And love to your needs for all that.

2570
09:18:45.680 --> 09:18:46.400
They do for you.

2571
09:18:57.040 --> 09:19:01.040
You can still have that attention on your find Maybe

2572
09:19:01.239 --> 09:19:07.519
notice how your thighs feel. Maybe you've noticed that they

2573
09:19:08.440 --> 09:19:24.279
are relaxing more deeply as you focus now.

2574
09:19:26.000 --> 09:19:29.239
On the bottoms of your legs, machines.

2575
09:19:29.519 --> 09:19:35.040
And your card muscles or the bones between your knees

2576
09:19:35.919 --> 09:19:40.839
and your feet incorporate and course your ankles.

2577
09:19:42.680 --> 09:19:43.639
So important.

2578
09:19:49.080 --> 09:19:53.919
Can anyone that's had even like the slightest sprain of

2579
09:19:54.000 --> 09:19:56.680
an ankle. Who knows how.

2580
09:19:58.160 --> 09:20:01.000
How much we take Our.

2581
09:20:01.080 --> 09:20:09.639
Ankles are, granted, and it's kind of strange in a

2582
09:20:09.680 --> 09:20:15.239
way when you think that. You know, logically our wrists

2583
09:20:15.440 --> 09:20:18.279
are a lot thinner than the rest of our arms,

2584
09:20:19.400 --> 09:20:22.919
which is okay, it doesn't I can't see any problem

2585
09:20:22.959 --> 09:20:25.000
with that because we're.

2586
09:20:24.919 --> 09:20:25.959
Just picking stuff up.

2587
09:20:27.559 --> 09:20:33.720
Our ankles so much thinner than the rest of our legs,

2588
09:20:40.160 --> 09:20:44.599
and from a physics perspective or logical even it doesn't

2589
09:20:44.639 --> 09:20:50.639
really make sense that all this weight will ultimately be

2590
09:20:51.760 --> 09:21:01.919
resting on your ankles then leading to your feet at

2591
09:21:01.959 --> 09:21:10.559
the thin area, thin bone. Yeah, it does so much

2592
09:21:10.680 --> 09:21:17.720
great work. Supports us, supports our body for a lifetime,

2593
09:21:22.480 --> 09:21:32.199
helps us to balance, helps you to get around and

2594
09:21:32.319 --> 09:21:33.040
be mobile.

2595
09:21:39.360 --> 09:21:40.599
And there's the calf muscles.

2596
09:21:40.639 --> 09:21:48.239
Of course, when I was younger, I couldn't see the

2597
09:21:48.319 --> 09:21:51.519
point in calf muscles didn't seem to do anything.

2598
09:21:53.120 --> 09:21:57.599
Okay, if I walked around on tiptoes, then my calf

2599
09:21:57.680 --> 09:21:58.720
muscles get some work.

2600
09:22:00.120 --> 09:22:01.440
But of course that's not true.

2601
09:22:01.599 --> 09:22:05.120
The calf muscles have been used whenever.

2602
09:22:04.919 --> 09:22:17.279
We use our legs, and your shins there to protect.

2603
09:22:18.800 --> 09:22:25.160
Your lower legs shaped in a way.

2604
09:22:26.760 --> 09:22:38.879
Almost is a protector with a bone, leading of course

2605
09:22:38.959 --> 09:22:49.199
to your ankles in your feet. I'm not going to

2606
09:22:49.279 --> 09:22:51.440
focus on your feet. We're just going to focus on

2607
09:22:51.519 --> 09:22:58.519
the legs. And I realize now that I've mentioned your feet,

2608
09:22:58.639 --> 09:23:02.839
it would be focus on them anyway, So maybe I

2609
09:23:02.959 --> 09:23:03.879
should focus on.

2610
09:23:03.919 --> 09:23:04.879
Your feet a little bit.

2611
09:23:08.919 --> 09:23:13.319
You can have them in your awareness the same as

2612
09:23:13.440 --> 09:23:15.599
you have your thighs.

2613
09:23:15.519 --> 09:23:16.360
In your awareness.

2614
09:23:17.239 --> 09:23:18.519
Even though we haven't been.

2615
09:23:18.519 --> 09:23:24.000
Focusing on your thighs for a few minutes and been

2616
09:23:24.040 --> 09:23:38.480
focusing on your ankles, there's still that sensation of comfort

2617
09:23:41.199 --> 09:23:53.120
in your thighs, and there's that movement of energy because

2618
09:23:53.160 --> 09:24:00.959
the thighs hold lots of different sensations. Of course, the muscles,

2619
09:24:01.559 --> 09:24:05.559
the big straw muscles that we have in our thighs,

2620
09:24:14.360 --> 09:24:20.040
but the skin on the outside of the thighs, as

2621
09:24:20.120 --> 09:24:24.680
in the outside of all of our body, can be

2622
09:24:24.919 --> 09:24:42.599
very sensitive, sensitive to the touch, sensitive to temperature, and

2623
09:24:42.760 --> 09:24:51.120
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2624
09:24:51.319 --> 09:24:57.080
the ar trees, it's all this stuff inside your thighs.

2625
09:25:01.519 --> 09:25:04.879
I guess sometimes it'd be nice if you could actually

2626
09:25:04.959 --> 09:25:12.400
put your fingers inside your thighs and a message. So

2627
09:25:12.400 --> 09:25:15.879
if you can message on the outside, of course, but

2628
09:25:16.000 --> 09:25:19.239
to be able to get deep into the muscles, to

2629
09:25:19.279 --> 09:25:24.400
be able to just massage inside your thighs, message in

2630
09:25:24.480 --> 09:25:33.319
the bones of your leg massage all the veins and

2631
09:25:33.519 --> 09:25:43.959
just gently healing your thighs and you can move down

2632
09:25:46.040 --> 09:25:52.120
message inside your knees. Just message in those bones, but

2633
09:25:52.279 --> 09:25:57.519
with the healing fingertips, spreading the healing.

2634
09:25:57.360 --> 09:26:01.959
Energy deep into the choice your k means.

2635
09:26:07.440 --> 09:26:11.120
Of course, there's the back of your you need and

2636
09:26:11.239 --> 09:26:17.199
the inside crease where you need is. It's a really

2637
09:26:17.440 --> 09:26:23.319
sensitive area. Really that's very nice when you stroke it.

2638
09:26:24.720 --> 09:26:28.080
That might be because it's an area that's not really

2639
09:26:28.279 --> 09:26:34.760
touched very often. It's almost like a hidden part a

2640
09:26:35.080 --> 09:26:39.279
crease in your legs. It's almost.

2641
09:26:41.080 --> 09:26:42.000
It's like a part that.

2642
09:26:43.800 --> 09:26:55.040
Has a sensitivity, which is a little bit different. Of course,

2643
09:26:55.120 --> 09:27:05.599
it's protected by your legs. So you can imagine putting

2644
09:27:06.519 --> 09:27:16.199
your fingers into that crease on your legs, have followed

2645
09:27:16.279 --> 09:27:20.400
them between your legs. You can just message with your fingertips.

2646
09:27:21.599 --> 09:27:28.400
Imagine your fingertips going inside message in the muscle tissue.

2647
09:27:32.959 --> 09:27:36.559
You can of course field the bones.

2648
09:27:36.440 --> 09:27:48.360
Of your knees heading through your fingertips, and then I

2649
09:27:48.400 --> 09:27:49.400
should go down.

2650
09:27:52.080 --> 09:27:53.760
Deep calf muscles.

2651
09:27:53.680 --> 09:27:55.400
And that's the part I'd like to be able to

2652
09:27:56.239 --> 09:27:57.800
really put.

2653
09:27:57.680 --> 09:28:03.720
My fingertips step inside my card muscles, the massage in

2654
09:28:04.160 --> 09:28:18.800
every single tissue of that muscle, healing every part. And

2655
09:28:18.839 --> 09:28:26.080
then doing the same for my sins. Massage in gently

2656
09:28:26.279 --> 09:28:33.400
stroking the bones, gently stroking them, healing the loving way,

2657
09:28:34.720 --> 09:28:41.480
because they deserve to be treated. There's the precious bones.

2658
09:28:41.160 --> 09:28:41.639
That they are.

2659
09:28:43.239 --> 09:28:46.480
Our legs are so precious as in all the other

2660
09:28:46.639 --> 09:28:54.720
parts of our body, the more precious of amutual on

2661
09:28:54.879 --> 09:29:11.160
the planet. When you start to think about your legs

2662
09:29:11.360 --> 09:29:22.440
in this way, you can change your perspective. It might

2663
09:29:22.639 --> 09:29:29.239
sound a bit a bit silly to start with the

2664
09:29:29.400 --> 09:29:35.559
idea of having a love for your legs, showing appreciation

2665
09:29:37.519 --> 09:29:42.959
for your thighs, want them to be able to put

2666
09:29:43.000 --> 09:29:50.879
your hands in your eyes, the message the muscles and

2667
09:29:51.000 --> 09:29:55.760
the bones, and you get your fingers deep in there,

2668
09:29:56.959 --> 09:30:02.120
releasing all a tension, just.

2669
09:30:02.199 --> 09:30:02.959
To show.

2670
09:30:04.599 --> 09:30:05.879
How much you care.

2671
09:30:09.000 --> 09:30:13.879
About your legs, how much you care for what.

2672
09:30:14.000 --> 09:30:21.160
Your links do for you regularly, your needs, your.

2673
09:30:21.279 --> 09:30:34.160
Cars, your ankles, the strength of your ankles, considering how

2674
09:30:35.199 --> 09:30:38.440
thin they are compared to the rest of your legs,

2675
09:30:38.599 --> 09:30:39.800
especially your thighs.

2676
09:30:43.599 --> 09:30:44.279
Yet they're so.

2677
09:30:44.680 --> 09:30:53.800
Strong, so flexible, absolutely amazing things.

2678
09:30:55.120 --> 09:30:56.680
The ankles are.

2679
09:31:00.319 --> 09:31:05.400
Truly a gift because of what they do for you,

2680
09:31:10.879 --> 09:31:17.839
supporting all that weight, regardless of how what weight you are,

2681
09:31:19.040 --> 09:31:21.279
even if you're only eight stones.

2682
09:31:23.080 --> 09:31:29.919
Still a lot of weight for these little ankles. Now,

2683
09:31:29.919 --> 09:31:32.160
I'm a lot heavier than eat stone.

2684
09:31:33.480 --> 09:31:42.599
Double back, yet my ankles support my body all the time.

2685
09:31:46.360 --> 09:31:48.319
Whether they do give off.

2686
09:31:48.160 --> 09:31:49.480
A sigh of relief.

2687
09:31:49.199 --> 09:31:54.519
When I sit down, as in fact my whole next to.

2688
09:31:58.160 --> 09:32:05.000
My feet, you also go, wow, my toast crack, I'm

2689
09:32:05.040 --> 09:32:05.519
so happy.

2690
09:32:25.360 --> 09:32:26.319
The legs.

2691
09:32:27.879 --> 09:32:30.440
Really are amazing.

2692
09:32:33.040 --> 09:32:36.720
And then to talk about they talk about your legs

2693
09:32:36.879 --> 09:32:42.080
is probably possibly, if one of the most things, the

2694
09:32:42.199 --> 09:32:43.800
most boring things you've ever.

2695
09:32:44.319 --> 09:32:47.120
Heard anyone say, possibly.

2696
09:32:49.519 --> 09:32:50.559
The call you are not.

2697
09:32:52.120 --> 09:33:00.279
Everything I said is true. The legs are amazing. H

2698
09:33:07.400 --> 09:33:17.519
who makes deserve not just respect what they deserve to

2699
09:33:17.599 --> 09:33:28.800
relax deeply, They deserve.

2700
09:33:28.559 --> 09:33:31.080
To take some time out of the day.

2701
09:33:33.120 --> 09:33:35.319
They just lecker completely.

2702
09:33:53.559 --> 09:34:00.000
Les really can.

2703
09:34:01.360 --> 09:34:14.000
Relax because the legs are so such a nice, very

2704
09:34:14.080 --> 09:34:20.440
important part of your body. Your elapsugs the rest of

2705
09:34:20.519 --> 09:34:32.080
your body also naturally follows in that journey of comfort.

2706
09:34:40.239 --> 09:34:45.519
I feel it in my hips. My hips fill really loose,

2707
09:34:48.800 --> 09:34:49.680
and also.

2708
09:34:49.519 --> 09:34:50.639
My lower back as well.

2709
09:34:52.680 --> 09:34:54.160
My lower back really.

2710
09:34:54.680 --> 09:34:58.480
Feels it feels stretched, even.

2711
09:34:58.279 --> 09:35:00.040
Though I'm just sitting in a chair.

2712
09:35:00.639 --> 09:35:02.680
And there's no stretching.

2713
09:35:04.760 --> 09:35:08.080
As far as the word I'm doing. It's almost as

2714
09:35:08.120 --> 09:35:12.040
if the muscles are just relaxed so much that there

2715
09:35:12.160 --> 09:35:18.959
is a natural stretch. This at tension has been duced

2716
09:35:20.360 --> 09:35:20.839
a lot.

2717
09:35:37.160 --> 09:35:39.199
And allow them countdown.

2718
09:35:38.800 --> 09:35:46.879
From ten douts of one and you can continue.

2719
09:35:48.160 --> 09:36:14.680
To feel wonderfully relapsed. Ten nine, eight, seven, six, five.

2720
09:36:19.080 --> 09:36:31.919
Four three one.

2721
09:36:46.599 --> 09:36:48.400
I'm just gonna countdown.

2722
09:36:49.360 --> 09:36:54.040
And five down to one, and it's a countdown. You

2723
09:36:54.239 --> 09:37:01.120
just focus on the numbers, just the numbers counting down,

2724
09:37:02.199 --> 09:37:11.319
and notice how you feel in this moment as you

2725
09:37:11.480 --> 09:37:19.000
hear the numbers counting down, knowing that those numbers counting

2726
09:37:19.080 --> 09:37:29.239
down represents you feeling calmer, not just in your body,

2727
09:37:29.400 --> 09:37:37.760
but also relaxing your mind. I just notice how you feel.

2728
09:37:38.639 --> 09:37:44.559
There's nothing to do, there's nothing to say, there's nothing

2729
09:37:44.680 --> 09:37:45.440
to think about.

2730
09:37:48.519 --> 09:37:52.160
Starting weird number five.

2731
09:38:00.720 --> 09:38:46.199
Four three two. Why did you notice a gradual letting

2732
09:38:46.360 --> 09:38:54.800
go with the tension in your body? You may also

2733
09:38:55.400 --> 09:39:02.000
begin to notice and be aware how your mind is

2734
09:39:03.080 --> 09:39:10.919
starting to slow down. This is just a natural thing

2735
09:39:11.400 --> 09:39:18.800
that happens. It's not really a special procedure. It's just

2736
09:39:19.000 --> 09:39:24.080
natural because it is. Your body relaxes, your mind also

2737
09:39:24.839 --> 09:39:29.680
starts to relax, and the more your mind relaxes, the

2738
09:39:29.839 --> 09:39:35.239
more your body relaxes. It's just a continuous circle of relaxation.

2739
09:39:41.319 --> 09:39:48.040
And is that calmness that comes from relative quietness.

2740
09:39:49.959 --> 09:39:55.559
Even even if there's background sounds, either your side or mine,

2741
09:39:57.279 --> 09:40:01.199
it's still going to be quite calm.

2742
09:40:02.959 --> 09:40:05.559
You know, you haven't got the television on, there's no

2743
09:40:05.919 --> 09:40:10.080
music in the background unless you're listening to the recorded

2744
09:40:10.160 --> 09:40:10.720
with music.

2745
09:40:10.839 --> 09:40:18.040
Of course, you're very likely not going to be sitting

2746
09:40:18.080 --> 09:40:18.279
in a.

2747
09:40:18.360 --> 09:40:23.199
Room with other people. Of course, you might keep it generally,

2748
09:40:23.400 --> 09:40:26.519
it's more idea if you can do this on your own,

2749
09:40:28.239 --> 09:40:46.480
so no distractions, and when you stop thinking about stuff, relaxation.

2750
09:40:47.680 --> 09:40:49.199
Automatically rises.

2751
09:40:51.559 --> 09:41:02.400
A sense of comfort starts to grow. Without trying to

2752
09:41:02.519 --> 09:41:03.800
build it up into.

2753
09:41:03.639 --> 09:41:15.760
Something fantastical, something magical. This is just a natural process,

2754
09:41:18.120 --> 09:41:29.000
something that's easy to accomplish. In fact, it's almost a

2755
09:41:29.319 --> 09:41:34.199
sense of relaxing completely happens.

2756
09:41:33.879 --> 09:41:37.319
Really when you put no effort into it.

2757
09:41:38.319 --> 09:41:44.000
It's not something that you can really force. It's something

2758
09:41:44.160 --> 09:41:54.919
that happens naturally. And parts of the process of this

2759
09:41:55.199 --> 09:42:07.160
recording and others is Employee two. Allow you to take

2760
09:42:07.199 --> 09:42:11.160
advantage of this space.

2761
09:42:13.400 --> 09:42:17.639
This time, to just.

2762
09:42:21.839 --> 09:42:29.319
Let go, to just be here, to be in chee

2763
09:42:33.040 --> 09:42:44.519
with how you feel, yet with the intention kind of

2764
09:42:44.720 --> 09:42:47.720
wanting to relax deeply.

2765
09:42:52.239 --> 09:42:53.639
And maybe even.

2766
09:42:54.959 --> 09:42:59.360
To fall asleep, depending on what it is that you

2767
09:43:00.480 --> 09:43:02.680
wish for yourself.

2768
09:43:03.919 --> 09:43:04.720
In this moment.

2769
09:43:11.720 --> 09:43:21.599
As we know, relaxing is the maturity of the process.

2770
09:43:21.199 --> 09:43:26.360
Of falling sleep. The actually fallen asleep part is the

2771
09:43:26.519 --> 09:43:34.319
tiny day at the end. The deeper relaxed you become,

2772
09:43:38.279 --> 09:43:39.680
the easier.

2773
09:43:42.199 --> 09:43:43.120
You find.

2774
09:43:44.400 --> 09:44:01.839
Yourself drifting. You can also choose stay focussed on my

2775
09:44:02.040 --> 09:44:26.319
voice and really enjoy the process correctually relaxing.

2776
09:44:29.839 --> 09:44:36.639
Each muscle in your body.

2777
09:44:41.559 --> 09:44:52.559
Endlessly and just observing.

2778
09:44:56.279 --> 09:44:57.120
The sensation.

2779
09:45:02.319 --> 09:45:03.360
I let him go.

2780
09:45:09.800 --> 09:45:17.199
Completely this time.

2781
09:45:17.599 --> 09:45:20.800
The count from six down to one.

2782
09:45:25.519 --> 09:45:40.040
Only emtice your mind calm down more with each he said.

2783
09:45:44.319 --> 09:45:46.400
After me, did.

2784
09:45:48.440 --> 09:45:50.160
Arm slow.

2785
09:45:54.199 --> 09:46:01.160
Peaceful? Six?

2786
09:46:27.400 --> 09:46:27.680
Five?

2787
09:46:47.760 --> 09:48:55.319
Four? Do you want to sue.

2788
09:48:57.440 --> 09:49:08.959
Might sinking deep? You want to go out to say

2789
09:49:22.760 --> 09:49:31.839
and she snt some wid my that is stuff and

2790
09:49:32.199 --> 09:49:42.559
so still there. Maybe it's some stud boots, some.

2791
09:49:42.800 --> 09:49:48.319
Reason, perhaps some intention.

2792
09:50:01.639 --> 09:50:02.080
Sadly.

2793
09:50:02.680 --> 09:50:04.120
Three sports.

2794
09:50:06.919 --> 09:50:09.599
Speaking and sports.

2795
09:50:15.879 --> 09:50:22.959
A few passions more down to STOPID, that's so speaking.

2796
09:50:25.319 --> 09:50:41.000
To lost sports, to look at the sports you sy.

2797
09:50:41.400 --> 09:50:49.440
We just calm down, down, ways down.

2798
09:50:53.400 --> 09:51:16.400
Now. Who's your fond of stories? Don't understood Tomas in

2799
09:51:16.599 --> 09:51:38.559
schooling things? What you say, you think? Good luck,