April 16, 2025

(no music) (10 hours) REWIND | Let me bore your pain away #24 | Jason Newland | 16th April 2025

(no music) (10 hours) REWIND | Let me bore your pain away #24 | Jason Newland | 16th April 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:00.440 --> 00:00:06.799
Hello, and welcome to Jasonnewland dot com. My name's Jason

2
00:00:06.839 --> 00:00:11.240
Newland and this is let me bore your pain away.

3
00:00:13.279 --> 00:00:16.359
Please only listen when you can safely close your eze.

4
00:00:18.480 --> 00:00:21.480
Just let you know that I do have a Facebook

5
00:00:21.519 --> 00:00:27.760
group called Jason Newland's Boying Group. I have a YouTube

6
00:00:27.839 --> 00:00:33.600
chedel at oh if I can stop you ordered at

7
00:00:33.799 --> 00:00:38.439
Jason Newland and that's where I upload all of my

8
00:00:39.079 --> 00:00:49.880
podcast episodes whenever they're available. Really, so it's I kind

9
00:00:49.920 --> 00:00:55.280
of just share everything that I do onto YouTube now.

10
00:00:55.600 --> 00:00:59.280
So that includes all the different six versions sort of recordings.

11
00:01:01.880 --> 00:01:07.280
I've got multiple podcasts, and all the latest recordings are

12
00:01:07.280 --> 00:01:10.400
available on my website Jasonnewland dot com. So you can

13
00:01:10.480 --> 00:01:13.319
just go there and you can download them, you can

14
00:01:13.439 --> 00:01:17.079
stream them, you can even play them slower or faster.

15
00:01:19.519 --> 00:01:27.040
You can search for older recordings and what else. There's

16
00:01:27.040 --> 00:01:29.519
also a form you can fill in if you have

17
00:01:29.640 --> 00:01:34.760
a question for this upcoming Q and a Friday. I've

18
00:01:34.840 --> 00:01:37.640
got so far, I've got a few Q and a

19
00:01:37.719 --> 00:01:42.200
Friday questions now, which is good? Whatever I got? What

20
00:01:42.280 --> 00:01:46.120
have I got? Whatever? Whatever? What have I got? One? Two, three,

21
00:01:46.480 --> 00:01:50.840
four one from Anne, Maria, Georgie and Hillary so I

22
00:01:50.879 --> 00:01:58.799
will answer those questions on Friday. So what this is

23
00:01:58.920 --> 00:02:02.719
really is to let me boil your pain away. It's

24
00:02:02.799 --> 00:02:04.920
kind of similar to let me buoy you to sleep,

25
00:02:06.000 --> 00:02:14.840
except I am focusing on helping with reducing chronic pain. Now,

26
00:02:14.840 --> 00:02:18.479
it's important that you only listen to this with the

27
00:02:18.479 --> 00:02:22.199
permission of your doctor because you do need to know

28
00:02:22.280 --> 00:02:31.000
the cause of that physical discomfort. Okay, So, and there's

29
00:02:31.039 --> 00:02:34.960
a few different things I do. Ultimately, it is like

30
00:02:35.039 --> 00:02:38.439
the title I'm just going to bore you. When you

31
00:02:38.479 --> 00:02:43.759
get bored, you feel relaxed. And when you feel relaxed,

32
00:02:44.719 --> 00:02:48.560
it reduces any physical discomfort you may have been feeling

33
00:02:49.159 --> 00:02:54.439
before deciding to listen to me and enjoy that comfort.

34
00:02:56.560 --> 00:02:59.879
There's also other things that can happen. You're focusing on now,

35
00:03:01.719 --> 00:03:07.639
you know, you're no longer focusing on previous feelings, and

36
00:03:08.199 --> 00:03:10.759
you know, just it's just there's a few of little

37
00:03:10.759 --> 00:03:13.879
things going on. And there's also I guess there's a

38
00:03:14.080 --> 00:03:21.159
sense of expectancy, especially if you listen to me regularly,

39
00:03:21.840 --> 00:03:25.319
maybe you listen to my other recordings, and you know

40
00:03:25.439 --> 00:03:32.159
that when you listen to my voice, you do you

41
00:03:32.240 --> 00:03:36.680
feel more relaxed. Just generally, you feel calmer, your mind

42
00:03:36.960 --> 00:03:42.159
slows down, your body starts to relax. It's just natural stuff.

43
00:03:44.639 --> 00:03:50.639
So I like to try and, you know, pick out

44
00:03:51.439 --> 00:03:56.159
an idea. So it's not so much that I'm going

45
00:03:56.240 --> 00:04:03.919
to go through a technique, although probably will, but I

46
00:04:03.960 --> 00:04:08.360
think it's fun to have an idea. You have an

47
00:04:08.400 --> 00:04:14.120
idea and play around with that, just ponder around it,

48
00:04:15.840 --> 00:04:22.000
wrap your mind around it, maybe test it for yourself.

49
00:04:23.759 --> 00:04:26.199
So I was just thinking, because I'm quite into time,

50
00:04:27.959 --> 00:04:30.079
and that might sound like a really weird sentence, it

51
00:04:30.240 --> 00:04:34.879
actually does now said it out loud, or like time

52
00:04:35.040 --> 00:04:41.160
I do. I mean in the sense of from a

53
00:04:41.240 --> 00:04:50.319
hypnosis perspective or from a movie perspective, time distortion, rewinding time,

54
00:04:50.759 --> 00:04:56.360
fast forward in time. And there's an old technique that

55
00:04:58.600 --> 00:05:06.279
Milton eight Erickson, who was a pioneer hypnotic pioneer a

56
00:05:06.319 --> 00:05:12.199
long long time ago, and he used to when someone

57
00:05:12.240 --> 00:05:21.040
had severe physical sensations that would come on, he would

58
00:05:22.120 --> 00:05:27.560
have them almost like pause what they were doing, but

59
00:05:27.759 --> 00:05:35.560
they automatically paused and fast forward in time so that

60
00:05:35.560 --> 00:05:41.360
that feeling that discomfort is over and then they're at

61
00:05:41.399 --> 00:05:44.040
the at the end of it and they just carry on.

62
00:05:45.279 --> 00:05:51.879
I mean this technique can only be allowed your unconscious

63
00:05:51.959 --> 00:05:56.199
mind can only allow yourself to do this if it's

64
00:05:56.279 --> 00:05:59.360
safe to do it. So of course you wouldn't want

65
00:05:59.439 --> 00:06:01.199
to be doing something like that if you're driving a

66
00:06:01.279 --> 00:06:04.680
car or you need to be aware of what's going on.

67
00:06:06.040 --> 00:06:08.240
But if he was in bed, or if you was

68
00:06:08.279 --> 00:06:17.199
just sitting down watching Telly, you were just relaxing, and

69
00:06:17.319 --> 00:06:22.560
that minute or that thirty seconds or that ten seconds

70
00:06:23.240 --> 00:06:29.199
of maybe sharpness that you would have normally experienced, just

71
00:06:30.839 --> 00:06:37.319
fast forwards to the end. It's a bit because I

72
00:06:37.399 --> 00:06:39.639
do this with movies, and this is going to sound weird,

73
00:06:39.639 --> 00:06:45.399
but I don't like, I'm not really into the love

74
00:06:45.480 --> 00:06:50.600
scenes in movies anymore. I say, anymore. You know, I

75
00:06:50.680 --> 00:06:53.800
watch a tea. There's a TV show called Power that

76
00:06:53.839 --> 00:06:55.199
I used to like, and all of a sudden, no

77
00:06:55.240 --> 00:07:03.000
one called Donathan rut Donovan, don Donathan Ruddick or Donathan

78
00:07:03.360 --> 00:07:08.959
Anyway something like that, and they both had a lot

79
00:07:09.000 --> 00:07:14.160
of like hanky panky scenes. It's a very old fashioned term,

80
00:07:16.839 --> 00:07:21.319
and for me it got in a way. I'm not

81
00:07:21.360 --> 00:07:28.439
comparing someone's physical discomfort to, you know, a love scene

82
00:07:28.680 --> 00:07:30.959
on a TV show. I'm not. I'm just saying it's

83
00:07:31.000 --> 00:07:33.519
something that I don't really want to watch. I don't

84
00:07:33.519 --> 00:07:37.399
really want to be part of. I don't really it's

85
00:07:37.439 --> 00:07:40.759
more of an irritation. If anything. I want to just

86
00:07:40.759 --> 00:07:42.759
get back to the action or get back to what's

87
00:07:42.839 --> 00:07:46.439
really going on. It's just the pointless bit of stuff,

88
00:07:48.680 --> 00:07:50.600
which is a complete opposite to how I used to be.

89
00:07:50.920 --> 00:07:52.600
That used to be the bit I wanted to watch

90
00:07:53.519 --> 00:07:57.199
when I was a teenager. But you know, things change.

91
00:07:58.680 --> 00:08:01.439
So what I do is I fast forward those bits

92
00:08:03.360 --> 00:08:06.800
and I is, you know, with power or the power

93
00:08:07.319 --> 00:08:12.160
whatever it was called. I was getting through an entire

94
00:08:12.199 --> 00:08:17.360
episode and our episode in about thirty five minutes by

95
00:08:17.399 --> 00:08:23.920
skipping all that stuff. I mean, it wasn't so much

96
00:08:23.959 --> 00:08:27.000
that it was like just got a little bit boring

97
00:08:27.000 --> 00:08:31.480
because it's the same people, you know, not that I

98
00:08:31.519 --> 00:08:34.879
wanted to watch anyone. I'll move on, but yeah, so

99
00:08:34.919 --> 00:08:38.120
I'd fast forward so I didn't have to put myself

100
00:08:38.120 --> 00:08:41.960
through it in the same way as when I'm watching

101
00:08:44.440 --> 00:08:48.120
if I watched back boxing on playback. So I've got

102
00:08:48.159 --> 00:08:51.919
the zone and they have adverts even though I pay

103
00:08:52.039 --> 00:08:55.919
money for the actual app, they have adverts in the

104
00:08:55.960 --> 00:09:02.240
middle constantly between rounds, so what I do is when

105
00:09:02.279 --> 00:09:05.679
I watch it on playback, or i'll watch it live,

106
00:09:05.759 --> 00:09:07.720
but I'll go back and i'll leave it for an hour.

107
00:09:08.120 --> 00:09:10.039
Then i'll watch it live, go to the beginning, and

108
00:09:10.080 --> 00:09:18.159
I'll fast forward through the adverts. So because I find

109
00:09:19.600 --> 00:09:27.000
the constant adverts throughout it's just unpleasant, you know, because

110
00:09:27.039 --> 00:09:28.559
I don't know how many adverts would that be, like

111
00:09:28.639 --> 00:09:32.240
one hundred adverts in a three hour a three hour,

112
00:09:32.360 --> 00:09:36.000
three and a half hour event, that's probably like one two,

113
00:09:37.080 --> 00:09:41.360
probably about thirty thirty adverts probably which I don't need

114
00:09:41.399 --> 00:09:44.559
to be sitting through, so I'll just fast forward. I

115
00:09:44.559 --> 00:09:46.879
don't mind the color of adverts at the beginning, it's

116
00:09:46.960 --> 00:09:49.320
not really a big issue, but just like all the

117
00:09:49.360 --> 00:09:54.399
way through. So and also the gibber jeller when they're

118
00:09:54.440 --> 00:09:59.039
talking about a fight coming up and they're talking about

119
00:09:59.080 --> 00:10:03.320
something else, I can just fast forward it. And if

120
00:10:03.320 --> 00:10:06.600
I know both the people that are fighting the boxing,

121
00:10:07.080 --> 00:10:08.919
I can just skip it through to the point where

122
00:10:08.919 --> 00:10:13.159
they're entering squaring off against each other, and just you know,

123
00:10:13.960 --> 00:10:18.759
I can miss all that bunk out bunk, if that's

124
00:10:18.799 --> 00:10:23.759
a word. Sometimes I like to see the introductions and that,

125
00:10:23.840 --> 00:10:27.080
but you know, occasionally with the big fights to have

126
00:10:27.240 --> 00:10:31.399
like a band playing or someone singing national anthems, Like,

127
00:10:31.440 --> 00:10:33.720
I don't need to listen to all that stuff, so

128
00:10:33.759 --> 00:10:40.279
I'll just skip forward. It's all wonderful. I suppose it

129
00:10:40.320 --> 00:10:42.440
takes a little bit of the event out of it,

130
00:10:43.039 --> 00:10:48.519
a little bit of the chevaz chabaz the entertainment maybe,

131
00:10:48.559 --> 00:10:53.639
but I'm okay with that. If it's live, I just

132
00:10:53.679 --> 00:11:00.639
watch it all. So I like the idea of being

133
00:11:00.679 --> 00:11:04.399
able to just fast forward. Did you imagine you've got

134
00:11:05.480 --> 00:11:09.399
a physical feeling, So I'm just going to use the

135
00:11:09.440 --> 00:11:12.960
physical feeling, okay, that you don't want or that you

136
00:11:13.000 --> 00:11:16.080
didn't want. I'm not going to use the pai word

137
00:11:16.159 --> 00:11:23.600
anymore during this recording. And that's the kind of the marker.

138
00:11:23.720 --> 00:11:26.440
You know that you want to just skip through. So

139
00:11:26.440 --> 00:11:31.159
what you could do is if you remembered the last

140
00:11:31.240 --> 00:11:40.320
time you've had a feeling and just imagine just skipping

141
00:11:40.399 --> 00:11:48.559
through it, fast forwarding through it rather to the end

142
00:11:48.639 --> 00:11:54.559
where you don't need it anymore, and it can change

143
00:11:55.360 --> 00:11:59.159
the way you feel. Another thing you could do, you

144
00:11:59.200 --> 00:12:08.080
could rewind the rewind technique, or maybe you could call

145
00:12:08.120 --> 00:12:13.679
it the rewind machine, so it could be a machine

146
00:12:13.720 --> 00:12:19.000
that you literally just sit down in or you could

147
00:12:19.039 --> 00:12:25.519
just attach it to your bed or your chair and

148
00:12:25.639 --> 00:12:33.639
you could turn it on and just relax. And you

149
00:12:33.639 --> 00:12:35.759
can think of a time when you went through that

150
00:12:36.320 --> 00:12:46.759
physical discomfort and just rewind it to the beginning before.

151
00:12:51.120 --> 00:12:55.679
Rewind it, Keep rewinding it, keep rewinding it to a

152
00:12:55.720 --> 00:13:02.600
point where that part of your body fine. Keep rewinding

153
00:13:02.679 --> 00:13:08.440
toil that part of your body felt relaxed, felt loose,

154
00:13:11.159 --> 00:13:15.559
whether it's a minute, whether it's an hour, rewinding it

155
00:13:15.600 --> 00:13:20.159
a day, a week, a month, a year, even if

156
00:13:20.159 --> 00:13:26.240
you rewind it fast, really fastly, rewind it five years

157
00:13:26.360 --> 00:13:29.120
or ten years to a time when that part of

158
00:13:29.120 --> 00:13:32.320
your body felt fine. And that's the only part of

159
00:13:32.320 --> 00:13:36.000
your body you're rewinding. Everything else is just staying the same,

160
00:13:36.679 --> 00:13:40.840
but you're rewinding that part of your body, the physical

161
00:13:40.879 --> 00:13:45.320
feeling in that part of your body, rewinding it and

162
00:13:45.480 --> 00:13:49.279
just keep going. And why you're rewinding it. There's not

163
00:13:49.320 --> 00:13:54.159
really any feeling occur in any way because it's busy.

164
00:13:54.559 --> 00:13:59.039
Just notice how it feels as you get to that

165
00:13:59.759 --> 00:14:18.600
time I am when it felt absolutely fine, absolutely relaxed, peaceful, calm,

166
00:14:18.720 --> 00:14:27.399
and you can notice how that feels. Maybe imagine moving

167
00:14:27.440 --> 00:14:32.120
that part of your body in your mind, the way

168
00:14:32.120 --> 00:14:37.120
you used to do. Perhaps imagine doing some of the

169
00:14:37.200 --> 00:14:43.039
things that perhaps you haven't done for a while, and

170
00:14:43.120 --> 00:14:52.559
how free and easy it feels that part of your body.

171
00:14:53.600 --> 00:14:55.840
Just in case you're wondering, it's Vinie in the background

172
00:14:57.120 --> 00:15:02.320
chomping on a bony thing to see you know, it's

173
00:15:02.320 --> 00:15:06.840
not me fidgeting with I don't know what would sound

174
00:15:06.919 --> 00:15:17.720
like that if I was fidgeting knitting needles. Maybe would

175
00:15:17.759 --> 00:15:20.759
you think came first knitting these or knittle? If I

176
00:15:20.799 --> 00:15:25.960
can see the word knitting needles or chopsticks, it's kind

177
00:15:25.960 --> 00:15:31.360
of similar, aren't they. It was just me. Makes you

178
00:15:31.399 --> 00:15:36.080
wonder if someone was eating using chopsticks one day and

179
00:15:36.200 --> 00:15:40.519
they got distracted and they were just talking, and so

180
00:15:40.720 --> 00:15:44.440
both the chopsticks in their one hand, and they got

181
00:15:44.480 --> 00:15:47.840
talking to someone and maybe a kitten was like playing

182
00:15:47.879 --> 00:15:51.039
around and had a ball of wall, and a ball

183
00:15:51.080 --> 00:15:53.159
of wall kind of got stuck in with the knitting

184
00:15:53.240 --> 00:15:56.840
need with the chopsticks rather, and they realized at the

185
00:15:56.919 --> 00:16:04.200
end of the conversation is knitted jumper by accident? Maybe

186
00:16:04.200 --> 00:16:19.000
that's how knitting was created. Maybe not. I think we

187
00:16:19.159 --> 00:16:21.120
need a time machine for that. Wouldn't we to find out?

188
00:16:23.279 --> 00:16:26.679
So notice how that part of your body feels. I

189
00:16:26.759 --> 00:16:29.000
nearly said, notice how your back feels, because that's the

190
00:16:29.039 --> 00:16:32.679
part I'm focusing on, because whenever I do these recordings,

191
00:16:33.279 --> 00:16:35.840
I always focus on my lower back because that's where

192
00:16:35.879 --> 00:16:40.600
my arthritis is. And right now, my lower back feels

193
00:16:40.799 --> 00:16:48.200
really good. It's warm, it's loose, it feels no different.

194
00:16:48.320 --> 00:16:51.360
In fact, it arguably it feels better than the rest

195
00:16:51.399 --> 00:16:55.000
of my back. I suppose it's younger, isn't it. It's

196
00:16:55.080 --> 00:16:57.320
now younger than the rest of my back. But it

197
00:16:58.080 --> 00:17:10.880
feels fine. And this is something you can repeat, so

198
00:17:10.920 --> 00:17:13.279
you can just gip back. What you can do is

199
00:17:13.440 --> 00:17:17.359
just when you open your eyes, you'll be back to

200
00:17:17.440 --> 00:17:21.200
exactly where you were before, back here with me. Or

201
00:17:21.279 --> 00:17:25.400
you just move a part of your body and it

202
00:17:25.480 --> 00:17:29.960
will stimulate you to be back here. Focus on that

203
00:17:30.000 --> 00:17:34.839
part of your body again, how it feels now, right now,

204
00:17:35.839 --> 00:17:43.319
in this moment. And rewind it again, rewind it, go backwards.

205
00:17:44.039 --> 00:17:46.480
Notice how it feels as you go back in time,

206
00:17:50.079 --> 00:17:52.519
all the way back to a time when it felt

207
00:17:53.400 --> 00:17:55.960
that body, that part of your body felt really relaxed

208
00:17:55.960 --> 00:18:05.519
and comfortable, felt free and easy. Loose what you may

209
00:18:05.640 --> 00:18:10.759
notice that this time it is quicker, which is a

210
00:18:10.759 --> 00:18:15.240
weird concept because really, when it comes to time, there

211
00:18:15.319 --> 00:18:18.279
is not really any quicker or shorter if you're moving

212
00:18:18.319 --> 00:18:22.839
time forward or backwards. It's all relative, I suppose, isn't it.

213
00:18:24.440 --> 00:18:27.240
And I realized as I said that sentence it almost

214
00:18:27.359 --> 00:18:29.599
sounded like I knew what I was talking about. And

215
00:18:29.640 --> 00:18:34.400
I didn't even understand my own words. I understood the

216
00:18:34.440 --> 00:18:40.319
individual words, but just put them together. I don't think

217
00:18:40.319 --> 00:18:44.839
I'm ever going to be a scientist. I can't even

218
00:18:44.839 --> 00:18:51.279
play a harpsichord, not that that's really anything to do

219
00:18:51.319 --> 00:18:55.680
with is it harpsichord? A harpsy corn? What Stevie wonderplags,

220
00:18:55.720 --> 00:18:59.240
you know, the thing that he quits in his mouth,

221
00:19:01.400 --> 00:19:03.319
And that was not at that. I just want to

222
00:19:03.359 --> 00:19:05.920
point this out. That was not my impression of Stevie

223
00:19:06.000 --> 00:19:11.319
Wonder playing the harpsichord, because I'm a big, big Stevie

224
00:19:11.359 --> 00:19:16.039
Wonder fan. That was him singing. No, it wasn't him singing.

225
00:19:16.279 --> 00:19:22.319
I'm a big fan. I love love Stevie Wonder. Can

226
00:19:22.359 --> 00:19:24.880
you believe he's been around since he was a kid.

227
00:19:25.480 --> 00:19:27.880
Before you say anything, technically, we all have I know,

228
00:19:28.599 --> 00:19:32.799
but he's I've got an album. Well, I've got a

229
00:19:32.839 --> 00:19:36.519
song that he did for Christmas and he was about

230
00:19:37.400 --> 00:19:41.640
He started around the same time as Michael Jackson did

231
00:19:41.680 --> 00:19:45.240
Like Age Whites. It was about ten or something. I

232
00:19:45.279 --> 00:19:50.240
think it's like and he's now, what's seventy, So he's

233
00:19:50.240 --> 00:19:55.440
been going around since nineteen. I can have to look

234
00:19:55.480 --> 00:19:59.720
this up. So just why I do this? Just notice

235
00:19:59.759 --> 00:20:02.519
how feel in that part of your body, because I'm

236
00:20:02.559 --> 00:20:06.200
actually super excited to find out how long Stevie wonder

237
00:20:06.279 --> 00:20:10.279
he's got to be in his seventies. Now he's seventy four. Okay,

238
00:20:11.079 --> 00:20:24.839
his first his first wha, his first Grammy nominated It

239
00:20:24.920 --> 00:20:33.720
was nineteen sixty seven. His first, Okay, discography, Funny Enough

240
00:20:33.880 --> 00:20:38.640
was the first nineteen sixty two. He's done twenty three

241
00:20:38.720 --> 00:20:43.519
studio albums, three soundtrack albums. I know one of those

242
00:20:43.599 --> 00:20:46.799
is Lady in Red, Wasn't it? Was It? Lady in Red?

243
00:20:47.880 --> 00:20:49.880
The One Way Things that I Just Called to Say,

244
00:20:49.880 --> 00:20:56.599
I Love You? Ninety two singles, oh Man. So his

245
00:20:57.079 --> 00:21:05.400
very first album, The Jazz Soul of Little Stevie nineteen

246
00:21:05.680 --> 00:21:14.640
sixty two. So he was born in nineteen fifty. I

247
00:21:14.680 --> 00:21:18.200
think yeah, he was born in nineteen. Yeah, that makes sense.

248
00:21:18.960 --> 00:21:22.839
So he was born in nineteen fifty. That was released

249
00:21:22.839 --> 00:21:25.119
in nineteen sixty two, which means it must have recorded

250
00:21:25.119 --> 00:21:30.240
it at least a year earlier. So he was he

251
00:21:30.960 --> 00:21:34.400
basically released his first album at the age of twelve,

252
00:21:36.039 --> 00:21:43.079
and he's now seventy four. And that's like twelve, twenty two,

253
00:21:43.240 --> 00:21:48.799
thirty two, forty two, fifty two, sixty two, seventy two.

254
00:21:49.720 --> 00:22:00.240
That's over thirty years. Vinnie, So loo to everyone, not

255
00:22:00.279 --> 00:22:04.319
what I meant ving. I can't believe you. You've got

256
00:22:04.319 --> 00:22:09.759
no class. And so what we do go back to

257
00:22:10.240 --> 00:22:15.079
the beginning again, just as a flash bang. I don't

258
00:22:15.079 --> 00:22:19.960
mean well just you know, yeah, just go to the

259
00:22:19.960 --> 00:22:24.279
beginning to now where we are now. I mean, you're

260
00:22:24.279 --> 00:22:28.440
probably where we are now now because I've been talking

261
00:22:28.440 --> 00:22:35.799
about Stevie Wonder, which is possibly some may argue is

262
00:22:35.920 --> 00:22:43.519
not necessarily relevant to the topic that we're talking about.

263
00:22:44.359 --> 00:22:51.119
But you know, so imagine we just just actually notice

264
00:22:51.200 --> 00:22:56.839
how that part of your body feels now in this moment.

265
00:22:57.680 --> 00:22:59.160
What we're going to do is going to go We're

266
00:22:59.200 --> 00:23:01.720
going to go back into kind again with the older

267
00:23:02.839 --> 00:23:06.400
time what did I call it? The time portal? The

268
00:23:06.599 --> 00:23:14.440
rewind machine. It's going to rewind. Now, go back, and

269
00:23:14.559 --> 00:23:16.920
just keep going back until you get to that point

270
00:23:19.680 --> 00:23:25.799
where it feels absolutely fine, going back in time, to

271
00:23:25.839 --> 00:23:28.519
that point where it feels that part of your body

272
00:23:28.559 --> 00:23:48.359
feels relaxed and loose, relaxed and peaceful and calm. Now

273
00:23:48.759 --> 00:23:52.880
I mean in and of itself, technically, this is something

274
00:23:52.960 --> 00:23:57.640
you could do. I suppose to just change how it

275
00:23:57.680 --> 00:24:03.400
feels in the moment. Here's a little thing you could do.

276
00:24:03.519 --> 00:24:08.319
So we can play around with this. So what I'd

277
00:24:08.359 --> 00:24:12.680
like to focus on is this is going to sound weird,

278
00:24:12.720 --> 00:24:16.559
but try and get that discomfort, try and increase it

279
00:24:16.599 --> 00:24:21.000
a bit, Okay, because if you can increase it, you

280
00:24:21.039 --> 00:24:23.680
can decrease it. But just try and focus on it.

281
00:24:23.720 --> 00:24:26.480
Maybe try and get it back a little bit. And

282
00:24:26.599 --> 00:24:28.839
that's the opposite to what you wouldn't then normally want

283
00:24:28.880 --> 00:24:31.720
to do, but you know how to reduce it anyway,

284
00:24:31.759 --> 00:24:36.119
So it's fine, and what you want to do, it's

285
00:24:36.119 --> 00:24:37.960
the same kind of things. But what we're going to

286
00:24:38.000 --> 00:24:40.960
do is you've got the very beginning of it and

287
00:24:41.000 --> 00:24:43.000
you've got the end of it. You kind of and

288
00:24:43.119 --> 00:24:48.880
just basically go backwards and forwards in time. Just fast

289
00:24:48.960 --> 00:24:53.720
forward and rewinding, and just notice, just do that a

290
00:24:53.759 --> 00:24:58.119
little bit so you notice it and that feeling of

291
00:24:58.160 --> 00:25:00.519
it coming on and then going away, coming on and

292
00:25:00.559 --> 00:25:04.119
going away, because you know it's a thing. This is sporadic,

293
00:25:04.440 --> 00:25:10.000
really is it all the time. It's like sporadic comes,

294
00:25:10.000 --> 00:25:13.359
it goes, comes and goes. So just imagine it's coming

295
00:25:13.400 --> 00:25:16.559
on and leaving, coming on and leaving, but then going backwards,

296
00:25:16.720 --> 00:25:19.880
then forwards, then backwards and forwards and backwards and forwards,

297
00:25:20.359 --> 00:25:24.200
and just zipping it backwards forward, backward forward to the

298
00:25:24.240 --> 00:25:26.720
point where you can't even see it. I mean, it's

299
00:25:27.160 --> 00:25:28.480
not that. I mean you might not being able to

300
00:25:28.480 --> 00:25:34.279
see it before, but it feels different, feels different as

301
00:25:34.319 --> 00:25:42.599
it goes forward forward back. Look like that, and so

302
00:25:42.839 --> 00:25:47.400
many different things you could do with it. You know,

303
00:25:47.480 --> 00:25:52.920
if you can imagine that, it's almost like a the

304
00:25:53.039 --> 00:25:57.519
rest like a lawn. Can you imagine a lawn and

305
00:25:57.559 --> 00:26:01.880
it's all cut lovely like a nice maybe a golf

306
00:26:02.279 --> 00:26:08.079
a golf court, is a golf lawn whatever, but just

307
00:26:08.160 --> 00:26:12.480
like a nice bowls or something like that. It's really

308
00:26:12.559 --> 00:26:17.000
short grass, but there's a tuft of grass. Looks a

309
00:26:17.039 --> 00:26:19.640
little bit like my hair. It's a bit of toft

310
00:26:19.759 --> 00:26:25.519
growing out. That's really in the way. It's annoying. It

311
00:26:25.559 --> 00:26:28.359
doesn't need to be there. How did the Was the

312
00:26:28.480 --> 00:26:32.000
lawn mower person drunk when they did the lawn? How

313
00:26:32.000 --> 00:26:36.400
did they miss that? Were they just too busy and knitting?

314
00:26:37.680 --> 00:26:39.799
You know, you don't know. Some people get distracted, don't they.

315
00:26:40.920 --> 00:26:44.599
So I'll just blang that little thing. Wish I need

316
00:26:44.640 --> 00:26:47.279
to move that thing. I tell you, hello, Vinny, am

317
00:26:47.319 --> 00:26:51.599
I done? You're right done in my little baby boy.

318
00:26:52.200 --> 00:26:57.720
Yes you are. Your daddy's a little baby, little chocolate

319
00:26:58.920 --> 00:27:06.119
honey pop. Oh, yes you are, so okay. It's flapping

320
00:27:06.119 --> 00:27:10.039
his ears. So no, that wasn't No. I didn't so

321
00:27:10.200 --> 00:27:14.279
low to you as a reason for you to just

322
00:27:14.400 --> 00:27:19.079
start hassling me. I was just being polite. I was

323
00:27:19.119 --> 00:27:22.480
being a good friend. I was asking how you were,

324
00:27:23.880 --> 00:27:26.599
but not for you to start hassling me. He's now

325
00:27:26.640 --> 00:27:29.720
begging me for something. I don't have anything to give

326
00:27:29.799 --> 00:27:35.359
you other than my well wishes. I don't have it.

327
00:27:35.880 --> 00:27:40.039
He wants food. You've got a bowl of food down there,

328
00:27:40.519 --> 00:27:42.920
a whole bowl of food, and you've not touched it.

329
00:27:44.960 --> 00:27:46.920
You know what why? He doesn't know what I'm saying,

330
00:27:46.920 --> 00:27:49.640
does he if he knew half of what I said,

331
00:27:49.680 --> 00:27:55.440
he probably wouldn't talk to me, would come on, mate,

332
00:27:55.599 --> 00:28:00.279
just calm down, go and carry on. See he was

333
00:28:00.480 --> 00:28:04.480
minding his own business, chewing on his bony thing down there.

334
00:28:04.519 --> 00:28:07.759
He was happy doing that. What do I do? I

335
00:28:07.920 --> 00:28:12.799
start stroking him and start like I distracted him from

336
00:28:12.799 --> 00:28:16.680
what he was doing, to distract himself from me doing

337
00:28:16.720 --> 00:28:19.319
what I'm doing. And some would say this is probably

338
00:28:19.799 --> 00:28:23.759
to distract you from how you were feeling before. So

339
00:28:23.799 --> 00:28:27.920
there's a lot of distraction going on. Maybe. But you

340
00:28:28.000 --> 00:28:34.759
got that tuft of grass that's really in the middle,

341
00:28:34.799 --> 00:28:38.519
It's like no good. They got that in a local park,

342
00:28:38.839 --> 00:28:43.200
right the council started leaving the strips of grass to

343
00:28:43.279 --> 00:28:50.519
grow for the wildlife. Now they left it for about

344
00:28:51.359 --> 00:28:53.799
nearly a whole, probably a whole of the summer. It's

345
00:28:53.799 --> 00:28:55.680
probably a good three or four months. I left it

346
00:28:56.200 --> 00:29:02.279
totally overgrown for the wildlife. Okay, and specify that. Now.

347
00:29:02.319 --> 00:29:07.519
I went in there and not once did I see

348
00:29:07.559 --> 00:29:15.079
any giraffes or elephants or gazelle's, no lions, nothing, what wildlife?

349
00:29:15.440 --> 00:29:20.680
I saw one butterfly. One butterfly. I see more than that.

350
00:29:20.960 --> 00:29:24.079
When I look in the tree, there's more butterflies fly

351
00:29:24.160 --> 00:29:27.079
into my flat in my windows than they are in

352
00:29:27.200 --> 00:29:34.400
that bit of land. That's for the wildlife. All it

353
00:29:34.440 --> 00:29:37.240
did was just annoy people because it was the dogs

354
00:29:37.359 --> 00:29:41.000
love it. Dogs love long grass. I don't know why,

355
00:29:41.119 --> 00:29:43.680
but and there was all these creepy crawleyes and all

356
00:29:43.680 --> 00:29:47.400
these little like knits and stuff getting onto the dogs,

357
00:29:48.160 --> 00:29:53.880
like just can you just cut it anyway? It was

358
00:29:53.880 --> 00:29:57.559
a little bit like that, but this it ruins the

359
00:29:57.640 --> 00:30:00.880
rest of the grass, you know, couldn't even get You

360
00:30:00.920 --> 00:30:03.440
had to walk around it to get to the paving

361
00:30:03.920 --> 00:30:06.240
because the grass was too long to get over to

362
00:30:06.279 --> 00:30:14.000
walk over anymore. So you mentioned if you cut that grass,

363
00:30:14.319 --> 00:30:17.960
cut it down and make it the same length as

364
00:30:18.039 --> 00:30:25.519
all the other grass, so that that part of your

365
00:30:25.519 --> 00:30:27.680
body feel the same as the rest of your body.

366
00:30:28.640 --> 00:30:30.759
That was what I was getting out. For a second,

367
00:30:30.839 --> 00:30:33.839
I actually forgot what I was talking about, which is

368
00:30:33.880 --> 00:30:41.319
hard to believe when I am so focused. Yeah, that's

369
00:30:41.319 --> 00:30:45.839
what I was focusing on. Wasn't it to have that

370
00:30:45.880 --> 00:30:47.880
one part of your body, or maybe more parts, but

371
00:30:48.279 --> 00:30:50.839
let's say one part of your body that feels different

372
00:30:50.880 --> 00:30:54.000
from the others, and maybe it needs to just be

373
00:30:55.559 --> 00:30:58.880
evened out so it's the same as all the other parts.

374
00:31:02.039 --> 00:31:07.240
It's a little bit reminds me of this, and I realized,

375
00:31:07.279 --> 00:31:11.640
as I'm about to say it, it probably there's no

376
00:31:11.640 --> 00:31:14.960
no similarity whatsoever. But now started, I'm going to talk

377
00:31:14.960 --> 00:31:19.720
about it. There's a squeaky bathroom door in one of

378
00:31:19.759 --> 00:31:24.559
my places I lived. See, I had an en suite.

379
00:31:24.759 --> 00:31:27.039
It was a room one hundred and twenty five pounds

380
00:31:27.039 --> 00:31:31.640
a week, ridiculous, but I was needed somewhere to live.

381
00:31:31.680 --> 00:31:34.640
I was being evicted, so this is the only place

382
00:31:34.680 --> 00:31:41.160
I could find, like quite quickly, and I thought, you know,

383
00:31:41.480 --> 00:31:43.599
so it was a nice room. It was a fair

384
00:31:43.680 --> 00:31:47.880
sized room, and it had a non sweet bathroom, which

385
00:31:48.799 --> 00:31:52.400
was the first time I'd ever shared a house with

386
00:31:52.480 --> 00:31:56.079
other occupants where I didn't have to share the bathroom

387
00:31:56.559 --> 00:32:01.640
and the toilet, so that was nice. Unfortunately, the main

388
00:32:01.839 --> 00:32:08.720
bathroom was right next to my bedroom and it had

389
00:32:08.759 --> 00:32:14.839
a squeaky door, and it used to really bug me

390
00:32:15.480 --> 00:32:17.359
because I'd be in bed and all I hear was

391
00:32:23.960 --> 00:32:25.599
I mean, I thought there was a kitten trapped in

392
00:32:25.640 --> 00:32:28.079
a well to start with, but it wasn't. It was

393
00:32:28.160 --> 00:32:34.400
just like, there's that door, and I thought, and it

394
00:32:34.440 --> 00:32:39.759
was causing me a little bit of I don't know,

395
00:32:39.799 --> 00:32:42.319
because I'll be making recordings, because I've been doing this

396
00:32:42.400 --> 00:32:45.640
forever now. I've been making recordings, and if you listen

397
00:32:45.640 --> 00:32:49.079
to something recordings from twenty eleven, you'll hear it like

398
00:32:49.240 --> 00:32:58.000
me saying, now, relax your feet and your ankles and

399
00:32:58.160 --> 00:33:04.119
relax your calf muscles. It's weird. I got that the

400
00:33:04.119 --> 00:33:07.440
wrong way around, because generally i'll my move down from

401
00:33:07.440 --> 00:33:11.599
the body, you know, from the head downwards. It doesn't

402
00:33:11.640 --> 00:33:17.680
really matter, I don't think. Or we got the loud

403
00:33:17.759 --> 00:33:21.759
music now in the garden. They were playing it earlier

404
00:33:22.319 --> 00:33:26.640
and I was going to do recording, but I was, oh,

405
00:33:26.920 --> 00:33:33.119
can't because they just you might not be able to

406
00:33:33.119 --> 00:33:36.519
hear it. It's not quite as bad as the music

407
00:33:36.599 --> 00:33:40.920
yesterday because that was vibrating and that was downstairs. This

408
00:33:41.039 --> 00:33:45.839
is across over the fence. But what might happen, which

409
00:33:45.920 --> 00:33:52.240
often happens in these situations, is they'll annoy the neighbor

410
00:33:52.319 --> 00:33:57.799
downstairs with their music, so then the neighbor will start

411
00:33:57.839 --> 00:34:02.039
their own music going, and then another neighbors start their

412
00:34:02.119 --> 00:34:06.759
music going. It just it gets silly. It happened last summer,

413
00:34:08.159 --> 00:34:10.039
and I'm sitting there and I was like, I don't

414
00:34:10.480 --> 00:34:16.719
I'd never have loud music ever. I mean, if I

415
00:34:16.719 --> 00:34:18.920
want to, If I it is me moaning, really, this

416
00:34:19.000 --> 00:34:21.800
is not nothing to do with the recording. If I

417
00:34:21.800 --> 00:34:24.079
want to listen to loud music, I've got headphones for that.

418
00:34:28.159 --> 00:34:37.440
I don't know what they're playing. Sounds like bodywood music. Cool.

419
00:34:38.320 --> 00:34:42.840
I had a girlfriend once. Yeah, it's not really relevant.

420
00:34:42.840 --> 00:34:46.280
That's what I just want to show off. I once

421
00:34:46.440 --> 00:34:51.239
touched the girl's hand, she held my hand. Yeah, I did,

422
00:34:52.679 --> 00:34:57.559
thirty five years ago, but it did happen. Ooh. And

423
00:34:57.639 --> 00:35:00.320
I think if we'd stay together long enough, she might

424
00:35:00.360 --> 00:35:14.440
have kissed me. The marriage didn't work out. I'm trying

425
00:35:14.440 --> 00:35:17.920
to feel like this the noise downstairs has distracted me. Well,

426
00:35:17.960 --> 00:35:21.559
the noise it's not downstairs, it's technique is downstairs, but

427
00:35:21.599 --> 00:35:24.880
it's over the fence. You probably can't even hear it

428
00:35:24.920 --> 00:35:30.119
hardly because the windows closed and the microphones a long

429
00:35:30.159 --> 00:35:35.480
way away from it. And I think what happens is

430
00:35:35.599 --> 00:35:41.760
my voice bores the microphone. Sometimes I hear the microphone snoring,

431
00:35:43.280 --> 00:35:50.480
not even joking. So what do you think about the

432
00:35:50.519 --> 00:35:56.199
idea of the time the rewind machine, just rewinding that

433
00:35:56.280 --> 00:36:03.639
physical sensation. Is this something that's useful to you, to

434
00:36:03.760 --> 00:36:07.280
something that maybe you can try out a bit more often,

435
00:36:07.719 --> 00:36:14.679
play around with it. So because of all the noise,

436
00:36:14.679 --> 00:36:18.039
star and I'm going to end this recording because I

437
00:36:18.119 --> 00:36:23.360
don't it's a little bit distracting to me. I'm not moaning.

438
00:36:23.360 --> 00:36:26.719
I just you know, Vinn needs also hassling me to

439
00:36:26.760 --> 00:36:29.320
go out. So I've got no idea how long I

440
00:36:29.360 --> 00:36:31.440
was talking on this one. I think it's going to

441
00:36:31.440 --> 00:36:38.400
be quite a short recording, so a look, it's not

442
00:36:38.440 --> 00:36:42.920
that short, about forty minutes. Blind me. Have I really

443
00:36:42.920 --> 00:36:46.760
been rabbit in on for forty minutes? What have I said?

444
00:36:48.559 --> 00:36:53.559
I don't know, So thank you for listening. Remember to

445
00:36:53.599 --> 00:36:56.360
be kind to yourself, because you do deserve to be

446
00:36:56.400 --> 00:37:01.679
happy and be gentle with yourself. You deserve to feel safe,

447
00:37:03.480 --> 00:37:20.760
lots of love. Bye. Relax in a more deep and

448
00:37:22.519 --> 00:37:29.920
meaningful way, maybe in a way that can not just

449
00:37:30.199 --> 00:37:40.280
allow you to feel calmer now and throughout the time

450
00:37:40.960 --> 00:37:49.280
we spend together here, not just relaxed at the end

451
00:37:49.400 --> 00:37:53.800
of the recording when it's finished and you can enjoy

452
00:37:54.000 --> 00:38:11.400
that sense of comfort and peace, But also I think

453
00:38:11.440 --> 00:38:22.639
it would be nice to have those feelings of relaxation

454
00:38:24.960 --> 00:38:39.199
continue for longer after the recording has ended, so that

455
00:38:39.320 --> 00:38:51.800
you can still benefit from listening to my voice, maybe

456
00:38:51.840 --> 00:39:03.199
in a few hours time, perhaps tomorrow, and then by

457
00:39:03.320 --> 00:39:11.320
listening regularly, especially if you find like some people do

458
00:39:11.639 --> 00:39:16.119
and myself as well. Sometimes I find one particular recording

459
00:39:16.800 --> 00:39:25.639
that really resonates with me, and I just listen to

460
00:39:25.679 --> 00:39:38.639
it over and over again every morning, every evening. There

461
00:39:38.679 --> 00:39:43.679
was this recording from We're going back to about nineteen

462
00:39:43.760 --> 00:39:51.519
ninety nine. It wasn't hypnosis, but it was a guided visualizations.

463
00:39:51.639 --> 00:39:58.639
It kind of was hypnosis really, and I managed to

464
00:39:58.679 --> 00:40:02.159
find it again and it still has the same effect

465
00:40:02.719 --> 00:40:14.320
on me, And part of it was the person's voice

466
00:40:14.760 --> 00:40:24.960
relaxed me, just felt so peaceful, and I'd look forward

467
00:40:25.400 --> 00:40:32.960
to listening to her in the morning and in the evening.

468
00:40:38.480 --> 00:40:47.480
And I knew before even pressing the play button that

469
00:40:47.840 --> 00:40:52.239
since I've done that pressed the play button. This is

470
00:40:52.599 --> 00:41:03.599
in the days of CD players pressed the play button.

471
00:41:06.960 --> 00:41:09.840
If fact, it might have even been a tape tape recorder.

472
00:41:11.119 --> 00:41:19.480
I'd lie down on the bed and then even without

473
00:41:20.039 --> 00:41:33.000
necessarily listening to her words, because I had them memorized. Really,

474
00:41:37.679 --> 00:41:43.679
it was as if my body knew exactly what to do,

475
00:41:48.440 --> 00:42:10.280
and the muscles just almost went into automatic relaxation, and

476
00:42:10.400 --> 00:42:24.039
I remember my mind would slow down. Now. Now, I

477
00:42:24.440 --> 00:42:30.679
was listening to this recording in the early days of

478
00:42:30.800 --> 00:42:41.480
learning hypnosis, and long before I ever made any videos

479
00:42:41.639 --> 00:42:46.320
or audio recordings myself, because I didn't start doing that

480
00:42:46.480 --> 00:43:01.039
till two thousand and six, I knew, I knew how

481
00:43:02.679 --> 00:43:16.480
helpful I found being able to just let go, to

482
00:43:16.559 --> 00:43:21.800
have that trust in the person that I'm listening to,

483
00:43:29.440 --> 00:43:37.519
knowing that it's going to be just as relaxing, if

484
00:43:37.599 --> 00:43:47.000
not more so. Each time you hear my voice, you

485
00:43:47.079 --> 00:43:58.679
may feel the same. Some people have been listening to

486
00:43:58.760 --> 00:44:12.679
me for over a decade, maybe not solidly, obviously not

487
00:44:12.719 --> 00:44:19.000
twenty four hours a day, but maybe people come back.

488
00:44:20.840 --> 00:44:35.920
Some people maybe listen every day. There's something that I

489
00:44:35.960 --> 00:44:51.960
do which you may not realize by listening, is when

490
00:44:52.239 --> 00:45:07.760
I record these recordings. Now, for example, I also am

491
00:45:08.000 --> 00:45:21.800
affected by the words that I say. So if I

492
00:45:21.800 --> 00:45:29.159
said to you, focus on your feet, notice your feet relaxing,

493
00:45:32.679 --> 00:45:40.559
I will be focusing on my feet. I will be

494
00:45:40.679 --> 00:45:58.239
noticing my feet relaxing. If I said focus on your

495
00:45:58.320 --> 00:46:10.519
hands and maybe notice the difference between each hand, Perhaps

496
00:46:10.599 --> 00:46:16.840
notice the the air in the room, the temperature of

497
00:46:16.880 --> 00:46:28.920
the room. On the backs of your hands. You may

498
00:46:29.039 --> 00:46:37.320
start to notice what almost feels like a very light breeze,

499
00:46:37.920 --> 00:46:42.000
even though there may not be any type of breeze

500
00:46:42.239 --> 00:46:54.960
at all where you are right now. And as you

501
00:46:55.039 --> 00:47:08.760
become aware of your hands, I'm also aware of how

502
00:47:09.880 --> 00:47:34.320
relaxed my hands our feeling now and when it comes

503
00:47:34.480 --> 00:47:41.480
to potentially drifting off to sleep, which may be the

504
00:47:41.639 --> 00:47:57.480
reason you're listening, I also feel drowsy when I make

505
00:47:57.599 --> 00:48:18.760
these recordings. I also notice my mind drifting. In fact,

506
00:48:19.039 --> 00:48:35.760
at times I've actually fallen asleep without even noticing, and

507
00:48:35.800 --> 00:48:46.719
then I carry on talking. And it's only when I

508
00:48:46.800 --> 00:48:56.199
listen back to do the editing I hear snoring and

509
00:48:56.280 --> 00:49:06.320
I think I don't remember snoring. I remember talking. This

510
00:49:06.480 --> 00:49:13.840
snoring was a pig turned up. That's why it sounds

511
00:49:13.920 --> 00:49:23.599
like when I snore. How I get really into the

512
00:49:23.639 --> 00:49:41.800
whole experience, I don't know how you feel. How relaxed

513
00:49:41.920 --> 00:49:52.000
do you feel in your feet, how relaxed you feel

514
00:49:52.239 --> 00:50:18.840
in your hands. I have noticed more and more that

515
00:50:19.039 --> 00:50:35.239
the more relaxed, deeper level of comfort you feel, the

516
00:50:35.400 --> 00:50:56.039
easier your breathing becomes. It's almost like that additional muscle relaxation.

517
00:51:00.360 --> 00:51:23.719
So this allows you debreave easier without necessarily focusing on

518
00:51:23.800 --> 00:51:52.639
your breath, however, being able to notice the ease in

519
00:51:52.840 --> 00:52:20.000
which you breathe so naturally, you breathe so very easily

520
00:52:21.599 --> 00:53:08.760
and smoothly. Whenever I imagine breathing improving, when I've got my

521
00:53:08.840 --> 00:53:27.519
eyes closed, I tend to visualize a beautiful field with

522
00:53:27.840 --> 00:54:01.960
trees and flowers producing all that life giving oxygen. It

523
00:54:02.000 --> 00:54:18.159
feels nice two if nothing else, just taking some time

524
00:54:24.039 --> 00:55:00.480
away from everything, enjoying that feeling of peace, so vanity

525
00:55:12.079 --> 00:55:44.320
with a joyful heart. Time seems to just drip by

526
00:55:48.800 --> 00:56:38.679
so very slowly, relaxed, so deeply peaceful, completely unattached to

527
00:56:39.559 --> 00:57:36.519
any thoughts whatsoever in this moment, completely free, noticing that

528
00:57:44.039 --> 00:58:30.639
your mind has slowed down. Slowed down because nothing really

529
00:58:30.840 --> 00:59:01.400
requires your attention, you can enjoy the physical sensations have

530
00:59:01.599 --> 00:59:14.079
allowed the stress to rip out of your body, to

531
00:59:14.159 --> 00:59:37.840
appear out of every part of your body, and being

532
00:59:38.199 --> 01:00:16.880
released from your brain h your mind slowly but surely,

533
01:00:23.719 --> 01:01:17.880
the muscles in your legs relax very deeply, reacts so deeply,

534
01:01:35.639 --> 01:02:03.679
and the feelings, the pleasant feelings in your arms and shoulders,

535
01:02:03.719 --> 01:02:28.239
deepening each part of your body further and deeper and deeper.

536
01:02:42.760 --> 01:03:13.199
Noticing the feelings in the back of your neck, feelings

537
01:03:13.360 --> 01:04:00.920
in your wrists, muscles, in front of your body.

538
01:04:02.159 --> 01:04:19.440
I also feeling peaceful.

539
01:04:27.079 --> 01:04:54.880
Deeply. There's a sense of peace spreads through your very core.

540
01:05:25.400 --> 01:05:45.320
Even when you focus on your mind, your mind becomes

541
01:05:52.639 --> 01:07:14.679
bef and slower, beven deep, relaxing, so very slow, your

542
01:07:15.000 --> 01:08:11.159
stomach PA's for in your stomach, you're back tis Notice

543
01:08:11.440 --> 01:08:29.840
how relaxed you'd now feel in the hole of your back.

544
01:08:55.039 --> 01:09:04.159
You spy from your brain all the way down the

545
01:09:04.199 --> 01:09:14.920
middle of your back, sending and receiving millions of messages

546
01:09:15.640 --> 01:10:42.479
every day, deep comfort, increasing deeply relaxed, your knees, legs,

547
01:10:46.000 --> 01:10:55.399
spreading those signals down a spine or cord into air,

548
01:10:55.520 --> 01:11:15.039
every part of your body, your sins and your calf missles.

549
01:11:42.159 --> 01:12:09.840
We're outposts. I feel ends of peace and tranquility spreading

550
01:12:10.600 --> 01:12:23.079
through your body, tips of your toes, to your eyes,

551
01:12:27.479 --> 01:13:18.760
your fingers, all the way to your lower back. Lettinger, radiatinker, peace,

552
01:13:34.560 --> 01:14:04.600
drifting mind just wandering away, happy to let go, Let

553
01:14:05.279 --> 01:15:10.600
go completely, let go, so tranquil, the old body enjoying

554
01:15:10.760 --> 01:17:32.840
a sensor listing go, he for more peace, enjoy the space,

555
01:17:35.239 --> 01:19:47.359
this space of peace and safety, so fiery relaxed, lessing go.

556
01:20:05.439 --> 01:20:13.039
Maybe we can just focus on the different parts of

557
01:20:13.159 --> 01:20:47.560
your body, just to notice your forehead and your eyes

558
01:21:20.479 --> 01:22:07.319
mutual so Louise, noticing the sense of complete freedom, absolute freedom,

559
01:23:06.079 --> 01:24:45.960
dresting peace, for energy, peace, to breathe, such ease, yea les.

560
01:25:07.239 --> 01:25:18.840
You may have or may not have noticed your mind

561
01:25:19.560 --> 01:26:20.640
drifting peaceful hmm, moveingly, even more deeply in the direction

562
01:26:20.920 --> 01:26:38.479
of total blissful pace, blissful.

563
01:26:37.960 --> 01:27:56.960
Pace, terreft cot to pace.

564
01:28:21.319 --> 01:29:18.279
Co on soukm let him go peace with mind relaxed

565
01:29:22.479 --> 01:30:21.680
forty so relaxed, so relaxed. Your body feels almost invisible,

566
01:30:36.880 --> 01:31:21.399
so very relaxed. I'm peaceful, so peaceful mhm h like

567
01:31:21.760 --> 01:32:00.199
a paceful fair And you could start to notice that

568
01:32:01.159 --> 01:32:11.960
you are feeling more relaxed, even though I've not purposely

569
01:32:13.399 --> 01:32:22.359
focused your mind upon that sense of physical comfort that

570
01:32:22.560 --> 01:32:29.520
is growing within you throughout your body, and your mind

571
01:32:31.640 --> 01:32:40.039
starts to slow down, and that could be almost in

572
01:32:40.960 --> 01:32:49.520
recognition of I guess my speech not being particularly fast

573
01:32:56.079 --> 01:33:06.439
and things just generally feel harmer. Just by listening to

574
01:33:06.640 --> 01:33:15.199
my voice, you give yourself an opportunity to take a

575
01:33:15.359 --> 01:33:22.119
break from the day, take a break from your life

576
01:33:23.279 --> 01:33:31.760
as it is, and to give yourself a rest, giving

577
01:33:31.800 --> 01:33:39.279
yourself permission to take some time off and to allow

578
01:33:39.439 --> 01:33:45.600
your body to relax and allow your mind to slow down,

579
01:33:49.680 --> 01:33:57.359
which in turn releases the tension and he stresses that

580
01:33:57.560 --> 01:34:07.199
you had in your body. It's almost as if the

581
01:34:07.359 --> 01:34:12.319
parts of your body just open up, allowing the negativity

582
01:34:12.680 --> 01:34:24.520
out and at the same time replacing that negativity with

583
01:34:25.199 --> 01:34:34.800
positive heathing energy which then fills your body up and

584
01:34:34.960 --> 01:34:47.079
your mind to also starts to appreciate those feelings of

585
01:34:48.359 --> 01:35:07.840
increasing confidence, an almost uplifting feeling, positive healing, an energy

586
01:35:08.239 --> 01:35:18.760
that spreads through your body like a wave of comfort,

587
01:35:23.600 --> 01:35:33.880
and all this comes and just allowing yourself a few minutes,

588
01:35:35.720 --> 01:35:38.720
maybe half an hour, however long you want it to be,

589
01:35:40.239 --> 01:35:52.159
to just rest and allow your mind and your body

590
01:35:54.399 --> 01:36:11.159
to almost reset itself to the settings of comfort and relaxation, calmness,

591
01:36:15.439 --> 01:36:24.800
which allows more room for feelings of pleasure and happiness

592
01:36:28.840 --> 01:36:37.640
to move around your body and into your mind. Almost

593
01:36:38.439 --> 01:36:43.039
as if your mind and your body are sinking together,

594
01:36:47.319 --> 01:36:57.000
almost mirroring each other with that growing positivity and calmness,

595
01:37:02.079 --> 01:37:09.279
and it feels nice. It really does feel nice to

596
01:37:09.479 --> 01:37:15.159
know that you are the one that has allowed yourself

597
01:37:18.640 --> 01:37:30.840
to feel more comfort and to experience more of this

598
01:37:32.680 --> 01:37:47.800
deep relaxation spreading throughout your body. And as I focus

599
01:37:49.399 --> 01:37:55.159
on each part of your body, you can notice that

600
01:37:55.359 --> 01:38:09.560
that part it becomes even more relaxed just by focusing

601
01:38:09.680 --> 01:38:20.640
on it. It becomes even more calm and comfortable, just

602
01:38:21.079 --> 01:38:30.520
by focusing. And as I move down your body, starting

603
01:38:31.159 --> 01:38:37.399
at your head, the parts that you've already focused on

604
01:38:38.039 --> 01:38:47.119
will continue to relax deeply, and those parts that we've

605
01:38:47.800 --> 01:38:59.359
not yet focused on were just automatically release any remain

606
01:38:59.479 --> 01:39:13.279
intent in anticipation of even more comfort about to come. Now,

607
01:39:15.680 --> 01:39:21.880
I'm going to start by focusing on your forehead. Just

608
01:39:22.039 --> 01:39:30.479
being aware of the feelings of your forehead and any

609
01:39:30.600 --> 01:39:38.079
background sounds like mister Herbert the pigeon can just allow

610
01:39:38.199 --> 01:39:45.319
you to feel even more relaxed. Just means you're in

611
01:39:45.439 --> 01:39:53.479
the moment. This isn't this isn't a sterile environment. This

612
01:39:53.680 --> 01:40:01.520
is the world. I live in the countryside, so there's

613
01:40:01.600 --> 01:40:11.880
lots of nature sounds around, so as you focus on

614
01:40:12.000 --> 01:40:19.600
your forehead, just notice how it becomes even more relaxed

615
01:40:20.000 --> 01:40:28.960
as you focus only on my voice and that part

616
01:40:29.079 --> 01:40:39.800
of your body. Moving down to your eyes, focusing on

617
01:40:39.960 --> 01:40:53.279
your eyes, noticing how your eyelids feel so heavy yet

618
01:40:53.520 --> 01:41:01.199
so light at the same time, all the muscles around

619
01:41:01.279 --> 01:41:13.960
your eyes relaxing completely. Moving your focus down to your mouth,

620
01:41:15.840 --> 01:41:22.840
your lips, your tongue, your teeth, and your gumbs, the

621
01:41:23.079 --> 01:41:37.640
whole of your mouth relaxing, calm and loose, as you

622
01:41:37.800 --> 01:41:45.720
focus now on your jaw, not just the part of

623
01:41:45.800 --> 01:41:50.439
your jaw near your mouth and your chin, but all

624
01:41:50.520 --> 01:41:55.039
the way up the sides of your face to your ears,

625
01:41:57.279 --> 01:42:13.159
that hole of your jaw feeding more relaxed and calm.

626
01:42:21.359 --> 01:42:30.399
Focusing on your neck, the front of your neck and

627
01:42:30.520 --> 01:42:43.560
your throat relaxing and loose and calm. The side of

628
01:42:43.680 --> 01:42:48.920
your neck, the right and left side of your neck

629
01:42:51.920 --> 01:43:07.680
relax and loose and calm. And now the back of

630
01:43:07.840 --> 01:43:14.359
your neck. Focus in on the back of your neck,

631
01:43:20.319 --> 01:43:25.479
letting go of any tension that may have been there before,

632
01:43:27.319 --> 01:43:41.399
and enjoying that sense of increasing comfort and release that

633
01:43:41.640 --> 01:43:52.039
you can experience in the back of your neck. Moving

634
01:43:52.279 --> 01:43:58.880
down your back and moving either side of your spine

635
01:44:00.199 --> 01:44:04.880
right from the top of your back all the way

636
01:44:05.119 --> 01:44:17.760
down to the bottom of your back, down to your

637
01:44:17.880 --> 01:44:28.399
lower back. And as you move up and down your spine,

638
01:44:30.560 --> 01:44:34.960
you can feel the muscles either side of your spine

639
01:44:37.199 --> 01:44:51.760
relaxing even more. And as those muscles relax, that sense

640
01:44:51.840 --> 01:45:02.319
of comfort starts to spread outwards from your spine into

641
01:45:02.560 --> 01:45:09.159
both sides of your back, the top of your back,

642
01:45:10.039 --> 01:45:16.279
the middle, and your lower back. And as you scan

643
01:45:17.960 --> 01:45:25.800
gently and slowly up and down your back, there's the

644
01:45:25.960 --> 01:45:31.800
muscles in the top of your back relax and become looser.

645
01:45:36.159 --> 01:45:42.119
The muscles in the middle of your back also seem

646
01:45:42.239 --> 01:45:51.760
to just almost divide from each other, separating and almost melting.

647
01:45:57.560 --> 01:46:03.520
And in your lower back it seems to be an

648
01:46:03.600 --> 01:46:17.760
extra special feeling of comfort that spreads into your hips.

649
01:46:20.079 --> 01:46:27.800
Sit down your lower back, get into your hips, into

650
01:46:27.840 --> 01:46:34.640
the area where your cosicks are, and into your buttocks,

651
01:46:36.800 --> 01:46:43.439
and all those muscles that spread from your lower back

652
01:46:45.920 --> 01:46:58.159
into your hip area start to melt, start to really

653
01:46:59.319 --> 01:47:10.199
let go. I don't even nowhere about to focus on

654
01:47:10.359 --> 01:47:19.399
your shoulders. Your back and your spine will continue to

655
01:47:19.640 --> 01:47:37.920
let go, continue to relax, so calmly, and as you

656
01:47:38.119 --> 01:47:43.960
focus on your shoulders, you may notice that they're already

657
01:47:45.840 --> 01:48:19.560
feeling really loose. They're already feeding calm and feeding those muscles.

658
01:48:22.359 --> 01:48:34.319
Then move from your neck into your shoulders. Feel so

659
01:48:34.720 --> 01:49:03.720
soft and gentle, so smooth and calm, and the feeling

660
01:49:03.880 --> 01:49:16.760
in your shoulders seens to spread deep into your shoulders,

661
01:49:18.800 --> 01:49:28.039
that sense of relaxation, not just traveling deeply into your muscles,

662
01:49:31.520 --> 01:49:44.680
but also relaxing the bones and moving all away to

663
01:49:44.960 --> 01:49:53.920
underneath your arms, relaxing that whole area between the tops

664
01:49:54.000 --> 01:50:08.439
of your shoulders and underneath your arms healing. You feel

665
01:50:08.640 --> 01:50:22.079
so relaxed and comfortable in your shoulders, which sends that

666
01:50:24.359 --> 01:50:44.079
deep healing message into your arms. And you may feel

667
01:50:45.920 --> 01:50:50.960
almost as if your arms are not even there because

668
01:50:51.079 --> 01:51:12.479
they're so relaxed, so deeply relaxed. Mhm, so so calm,

669
01:51:27.560 --> 01:51:49.439
so pose, not feeling spreading all the way down your arms,

670
01:51:52.199 --> 01:52:21.199
two elbows, including your elbows circumforts spreads or away into

671
01:52:21.279 --> 01:52:39.760
your wrists, your forearments, and your rests so heavy yet

672
01:52:40.039 --> 01:53:20.920
at the same time so light and gentle. Frek. See

673
01:53:23.319 --> 01:54:01.960
now on your hands, my hands, so peaceful. In your hands,

674
01:54:20.439 --> 01:54:39.439
there's a sense of real peace. It just seems to

675
01:54:43.439 --> 01:55:04.439
I feel so familiar when your hands relax deeply. Yes,

676
01:55:22.119 --> 01:56:30.000
the thing is you things so this you think it

677
01:56:30.159 --> 01:57:03.800
tips me. Your attention to the front of your body,

678
01:57:16.960 --> 01:58:53.960
so comfortable, moving your focus to your legs, A muscles

679
01:58:56.079 --> 01:59:48.760
in your thighs, your knees, so relaxed, a calf muscles,

680
01:59:50.119 --> 02:02:07.239
and just chains compresedly. Four the father feats, sir, peaceful,

681
02:02:09.319 --> 02:02:25.520
so calm, so peaceful, sirclm.

682
02:02:54.880 --> 02:03:09.159
Su peaceful, so calm, so peace fall.

683
02:03:17.520 --> 02:03:41.119
RelA say peace fall, so calm, loving that deep relaxation,

684
02:03:42.840 --> 02:03:59.640
to spread your chest, in your stomach, so RelA, letting

685
02:04:00.199 --> 02:04:21.199
go everything. So I'm gonna start counting down now, from

686
02:04:21.319 --> 02:04:29.960
twenty down to one. You can imagine in a way

687
02:04:30.039 --> 02:04:36.119
it's like just walking down some steps and each step

688
02:04:36.520 --> 02:04:42.680
or twenty steps, and each step represents a level of comfort.

689
02:04:46.199 --> 02:05:01.560
Each step represents a deepening of that comfort, and the

690
02:05:01.800 --> 02:05:07.479
fairvies you walk down those steps that are deeper and

691
02:05:07.680 --> 02:06:24.880
more relaxed, you feel so starting with number twenty twenty, nineteen, eighteen,

692
02:07:02.840 --> 02:11:57.000
seventeen sixteen US US fifteen fourteen four see too well

693
02:12:56.119 --> 02:25:55.799
five eight nine eight seven s five four one No.

694
02:26:00.600 --> 02:26:12.840
As you focus on your eyes. We're going to count

695
02:26:12.959 --> 02:26:24.760
down from ten down to one, focusing just on your eyes,

696
02:26:28.520 --> 02:26:37.000
your eyelids, the muscles around your eyes, your eye walls themselves,

697
02:26:38.520 --> 02:26:55.559
our whole area that makes up your eye. And as

698
02:26:55.639 --> 02:27:04.000
we count down from ten down to one, whilst focus

699
02:27:04.120 --> 02:27:19.159
in on your eyes, you'll become twice is relaxed with

700
02:27:19.520 --> 02:27:32.520
each number counting down, and you may find the all

701
02:27:32.680 --> 02:27:38.799
you want to do is just drift off to sleep.

702
02:27:41.799 --> 02:27:48.399
And if that's what you want, then just allow yourself

703
02:27:48.520 --> 02:28:03.159
to do that. Now, focusing on your eyes, I'm going

704
02:28:03.280 --> 02:28:13.200
to begin counting down from ten down to one right now,

705
02:28:21.799 --> 02:35:51.760
ten nine eight seven ye five four three two.

706
02:36:52.600 --> 02:37:19.799
One.

707
02:37:26.159 --> 02:37:42.799
So counting down from ten to one ten nine eight

708
02:37:45.639 --> 02:38:10.440
seven six five four three two one. And maybe that

709
02:38:10.639 --> 02:38:14.760
was a bit too quick in order to relax. Maybe

710
02:38:14.760 --> 02:38:19.079
it's a bit too fast for you to notice the

711
02:38:20.399 --> 02:38:27.200
calming of your body, maybe even a little bit of

712
02:38:27.319 --> 02:38:31.239
pressure there, Like you're counting down from ten to one.

713
02:38:31.360 --> 02:38:34.760
Would you expect me to do man, expect me to

714
02:38:34.799 --> 02:38:44.680
stick go floppy just because you're counting down. We could

715
02:38:44.719 --> 02:38:48.440
try it again, but this time I go a bit slower.

716
02:38:50.680 --> 02:38:55.920
This time, as you focus on the whole of your body.

717
02:38:57.120 --> 02:39:04.200
Before we focus on your legs, just notice how your

718
02:39:04.239 --> 02:39:18.600
body does start to feel more relaxed with every number

719
02:39:19.600 --> 02:40:10.760
that I count down ten nine, eight, seven, six, four

720
02:40:18.200 --> 02:41:09.680
three two one, And just notice how how you feel, generally,

721
02:41:10.120 --> 02:41:24.399
how your body feels. It's not necessarily even about counting

722
02:41:24.559 --> 02:41:31.639
down from ten to one. It's that space that you have,

723
02:41:33.000 --> 02:41:51.479
that space between being active physically or mentally to just

724
02:41:56.200 --> 02:42:01.360
sitting or lying down, just being there, not doing anything,

725
02:42:01.559 --> 02:42:08.200
not saying anything, nor needing to think about anything. So

726
02:42:08.879 --> 02:42:11.920
it opens up a space, you know, a bit of

727
02:42:11.959 --> 02:42:22.959
a space, a gap. And the more I comed down

728
02:42:23.000 --> 02:42:30.360
from ten to one, the bigger that gap becomes. So

729
02:42:30.520 --> 02:42:42.920
there's that gap of calmness, of comfort, relaxation. It's a

730
02:42:43.040 --> 02:42:57.079
nice feeling, and it moves those stresses or discomforts physically

731
02:42:57.280 --> 02:43:16.280
or emotionally, moves them away. Allows you to just slow down,

732
02:43:19.920 --> 02:43:22.799
someone to count again from ten down to one, and

733
02:43:23.040 --> 02:43:33.000
notice that gap widening, the gap, And as it widens,

734
02:43:33.040 --> 02:43:39.079
it's almost like the stress and attention falls into the

735
02:43:39.200 --> 02:44:35.879
gap and gives you that distance, that space. Now ten nine, eight, seven, six,

736
02:44:48.639 --> 02:46:10.120
five four three two one. Now, how does your body feel.

737
02:46:12.079 --> 02:46:12.239
Now?

738
02:46:24.959 --> 02:46:41.239
Can you notice the feeling calmer? The feeling more relaxed

739
02:47:03.719 --> 02:47:08.079
as we now focus on your legs, just your legs.

740
02:47:24.040 --> 02:47:44.200
We're just gonna start with focusing on your thighs. Of course,

741
02:47:44.319 --> 02:47:49.200
it's not the most exciting thing to be doing, because

742
02:47:52.639 --> 02:47:55.280
I'm sure, like most of your body is not a

743
02:47:55.440 --> 02:48:07.840
lot going on right now. Just focusing on the whole

744
02:48:07.959 --> 02:48:14.360
of your thighs, the tops of your thighs, the sides

745
02:48:14.520 --> 02:48:21.479
of your thighs, the bottoms of your thighs, your outer thighs,

746
02:48:21.600 --> 02:48:26.479
and your inner thighs. Basically the whole of your thigh

747
02:48:26.639 --> 02:48:35.399
that leads into your hip and it goes down to

748
02:48:35.600 --> 02:48:49.639
your knee joints. Now, this is a big area. It's

749
02:48:49.680 --> 02:48:55.159
a very heavy area. It's very strong. Probably the strongest

750
02:48:56.159 --> 02:49:09.280
muscles in your body are in your thighs. But I

751
02:49:09.399 --> 02:49:17.680
don't think we perhaps give enough attention to our thighs.

752
02:49:23.639 --> 02:49:34.399
Perhaps we don't acknowledge how important our thighs are to

753
02:49:34.600 --> 02:49:55.200
our lives, how much they actually do for us all

754
02:49:55.319 --> 02:50:05.760
through our lives. And it may seem to sound really weird,

755
02:50:05.840 --> 02:50:14.239
but I think that all of our body parts, especially

756
02:50:14.360 --> 02:50:22.000
our thighs, need some TLC, a bit of love shown,

757
02:50:22.959 --> 02:50:40.920
a bit of acknowledgement. I thank you gratitude for what

758
02:50:41.079 --> 02:50:50.159
our thighs do for us. And I know this may

759
02:50:50.399 --> 02:50:56.040
sound a bit strange. Maybe you think, why am I

760
02:50:56.799 --> 02:50:59.600
Surely I should be out in the garden hugging a

761
02:50:59.680 --> 02:51:08.120
tree or something. Well, it's hard to set a microphone

762
02:51:08.200 --> 02:51:11.239
up on a tree. That's why I'm doing this indoors.

763
02:51:11.280 --> 02:51:14.760
Otherwise I would be outside hugging a tree. Now I

764
02:51:14.879 --> 02:51:23.600
can't see the television from the tree. If you move

765
02:51:23.680 --> 02:51:33.000
down to your knees getting such an important part, and

766
02:51:33.600 --> 02:51:38.079
I think we don't necessarily I'll speak for myself here,

767
02:51:40.559 --> 02:51:45.639
I don't necessarily appreciate all that my knees do for

768
02:51:45.799 --> 02:51:52.239
me until I have a problem with my knee. It's occasionally,

769
02:51:52.319 --> 02:51:57.280
if I ever maybe i'll pash it, or it's aching

770
02:51:57.479 --> 02:52:03.440
for some reason. It is then that I realize how

771
02:52:03.639 --> 02:52:07.520
much it does. You know, the benefit of being able

772
02:52:07.559 --> 02:52:16.079
to use my legs without any kind of physical discomfort

773
02:52:17.719 --> 02:52:24.760
is a beautiful thing that's possibly not appreciated until it's

774
02:52:25.399 --> 02:52:34.799
temporarily removed. You know that's comfort. But as you focus

775
02:52:34.879 --> 02:52:42.760
on your knees, regardless of how your knees feel, you

776
02:52:42.840 --> 02:52:48.680
can have that sense of gratitude and love to your

777
02:52:48.760 --> 02:53:01.360
knees for all that they do for you, and you

778
02:53:01.440 --> 02:53:05.319
can still have that attention on your thighs and maybe

779
02:53:05.520 --> 02:53:11.799
notice how your thighs feel. Maybe you've noticed that they

780
02:53:12.719 --> 02:53:30.479
are relaxing more deeply as you focus now on the

781
02:53:30.559 --> 02:53:34.959
bottoms of your legs, your shins and your calf muscles

782
02:53:35.319 --> 02:53:43.040
and the bones between your knees and your feet incorporate,

783
02:53:43.120 --> 02:53:54.440
and of course your ankles so important. Anyone that's had

784
02:53:55.319 --> 02:54:03.079
even the slightest sprain of an ankle knows how much

785
02:54:03.239 --> 02:54:13.079
we take our ankles for granted. And it's kind of

786
02:54:13.159 --> 02:54:18.520
strange in a way when you think that. You know, logically,

787
02:54:18.879 --> 02:54:21.959
our wrists are a lot thinner than the rest of

788
02:54:22.040 --> 02:54:26.719
our arms, which is okay, it doesn't I can't see

789
02:54:26.719 --> 02:54:30.200
any problem with that because we're just picking stuff up.

790
02:54:31.799 --> 02:54:37.399
But our ankles so much thinner than the rest of

791
02:54:37.479 --> 02:54:48.360
our legs, and from a physics perspective or logical even

792
02:54:48.440 --> 02:54:54.159
it doesn't really make sense that all this weight would

793
02:54:54.239 --> 02:55:01.399
ultimately be resting on your ankles then leading to your feet.

794
02:55:06.000 --> 02:55:14.840
That thin area, thin bone. Yeah, it does so much

795
02:55:14.920 --> 02:55:21.959
great work. Supports us, supports our body for a lifetime,

796
02:55:26.760 --> 02:55:36.280
helps us to balance, It helps you to get around

797
02:55:36.440 --> 02:55:45.319
and be mobile. And there's the calf muscles. Of course,

798
02:55:50.440 --> 02:55:52.959
when I was younger, I couldn't see the point in

799
02:55:53.040 --> 02:55:58.920
calf muscles. It didn't seem to do anything. Okay, if

800
02:55:58.959 --> 02:56:02.520
I walked around on tiptop, then my craft muscles get

801
02:56:02.600 --> 02:56:06.319
some work. But of course that's not true. The calf

802
02:56:06.440 --> 02:56:16.040
muscles are being used whenever we use our legs, and

803
02:56:16.200 --> 02:56:28.719
your shins there to protect your lower legs, shaped in

804
02:56:28.799 --> 02:56:41.360
a way, almost as a protector for the bone, leading

805
02:56:42.719 --> 02:56:53.120
of course to your ankles and your feet. But we're

806
02:56:53.159 --> 02:56:55.079
not going to focus on your feet. We're just going

807
02:56:55.120 --> 02:57:01.399
to focus on the legs. And I realize, but now

808
02:57:01.479 --> 02:57:06.040
that I've mentioned your feet, it probably focuses on them anyway,

809
02:57:06.559 --> 02:57:09.159
So maybe I should focus on your feet a little bit.

810
02:57:13.159 --> 02:57:17.600
You can have them in your awareness the same as

811
02:57:17.680 --> 02:57:22.040
you have your thighs in your awareness. Even though we

812
02:57:22.159 --> 02:57:28.120
haven't been focusing on your thighs a few minutes, we've

813
02:57:28.159 --> 02:57:39.040
been focusing on your ankles, there's still that sensation of

814
02:57:42.239 --> 02:57:55.000
comfort in your thighs, and there's that movement of energy

815
02:57:57.079 --> 02:58:04.120
because the thighs hold lots of different sensations. Of course,

816
02:58:04.200 --> 02:58:08.959
there's the muscles, the big straw muscles that we have

817
02:58:09.159 --> 02:58:22.479
in our thighs. But the skin on the outside of

818
02:58:22.559 --> 02:58:27.879
the thighs, as in the outside of all of our body,

819
02:58:28.680 --> 02:58:40.280
can be very sensitive, sensitive to the touch, sensitive to temperature.

820
02:58:46.799 --> 02:58:54.360
And inside your thighs the bones, there's the muscle, there's

821
02:58:54.399 --> 02:58:59.520
the blood, vessels, the ar trees, all this stuff that's

822
02:58:59.680 --> 02:59:08.399
inside your thighs. And I guess sometimes it'd be nice

823
02:59:08.399 --> 02:59:12.719
if you could actually put your fingers inside your thighs

824
02:59:13.360 --> 02:59:18.559
and a message, so you can message on the outside,

825
02:59:18.799 --> 02:59:21.719
of course, but to be able to get deep into

826
02:59:21.799 --> 02:59:26.600
the muscles and to be able to just message inside

827
02:59:26.680 --> 02:59:33.680
your thighs, message in the bones of your leg, message

828
02:59:33.719 --> 02:59:42.959
in all the veins, and just gently heathing your thighs,

829
02:59:46.920 --> 02:59:52.120
and you could move down message and inside your knees,

830
02:59:53.600 --> 02:59:58.479
just a message in those bones, but with healing fingertips

831
03:00:00.000 --> 03:00:05.559
spread in that healing energy deep into the joints of

832
03:00:05.680 --> 03:00:15.159
your knees. Of course, there's the back of your your knee,

833
03:00:15.239 --> 03:00:21.200
you know, the inside crease where your knee is. It's

834
03:00:21.200 --> 03:00:26.760
a very sensitive area. Very it feels very nice when

835
03:00:26.799 --> 03:00:31.479
you stroke it. That might be because it's an area

836
03:00:31.559 --> 03:00:36.639
that's not really touched very often. It's almost like a

837
03:00:36.799 --> 03:00:45.520
hidden part, that crease in your legs. It's almost it's

838
03:00:45.559 --> 03:00:50.120
like a part that has a sensitivity, which is a

839
03:00:50.159 --> 03:01:01.079
little bit different. Of course, it's protected did by your legs.

840
03:01:08.440 --> 03:01:12.680
So you can imagine putting your fingers into that crease

841
03:01:13.559 --> 03:01:22.479
in your legs, that fold in between your legs. You

842
03:01:22.559 --> 03:01:28.280
can just message with your fingertips. Imagine your fingertips going inside,

843
03:01:30.000 --> 03:01:38.559
message in the muscle tissue. You can of course field

844
03:01:38.600 --> 03:01:52.280
the bones of your knees heading through your fingertips, and

845
03:01:52.399 --> 03:01:58.040
then as you go down to your calf muscles. Now

846
03:01:58.120 --> 03:02:00.840
that's the part I'd like to be able to really

847
03:02:01.680 --> 03:02:08.000
put my fingertips deep inside my calf muscles, massage in

848
03:02:08.440 --> 03:02:23.040
every single tissue of that muscle, healing every part, and

849
03:02:23.120 --> 03:02:29.280
then doing the same for my shins, massage in and

850
03:02:29.959 --> 03:02:36.920
gently stroking the bones, gently stroking them, healing in a

851
03:02:37.040 --> 03:02:44.200
loving way, because they deserve to be treated as the

852
03:02:44.319 --> 03:02:48.280
precious bones that they are, because our legs are so

853
03:02:48.479 --> 03:02:52.000
precious as in all the other parts of our body,

854
03:02:54.479 --> 03:03:08.360
and more precious of any jure on the planet. When

855
03:03:08.440 --> 03:03:16.200
you start to think about your legs in this way,

856
03:03:20.799 --> 03:03:27.479
it can change your perspective. It might sound a bit

857
03:03:30.559 --> 03:03:34.840
a bit silly to start with the idea of having

858
03:03:35.719 --> 03:03:45.719
love for your legs, showing appreciation for your thighs, wanting

859
03:03:45.840 --> 03:03:49.760
to be able to put your hands in your thighs

860
03:03:51.719 --> 03:03:58.200
and massage the muscles and the bones, and to get

861
03:03:58.239 --> 03:04:06.479
your fingers deep in the releasing all tension, just to

862
03:04:06.680 --> 03:04:16.120
show how much you care about your legs, how much

863
03:04:16.200 --> 03:04:21.879
you care for what your legs do for you regularly,

864
03:04:24.280 --> 03:04:33.760
your knees, your calves, your ankles. The strength of your

865
03:04:33.879 --> 03:04:42.000
ankles considering how thin they are compared to the rest

866
03:04:42.040 --> 03:04:49.440
of your legs, especially your thighs. Yeah, they're so strong,

867
03:04:51.000 --> 03:05:05.440
so flexible, absolutely amazing things. Your ankle are truly a

868
03:05:05.600 --> 03:05:16.440
gift because of what they do for you, supporting all

869
03:05:16.639 --> 03:05:23.479
that weight, regardless of how what weight you are, even

870
03:05:23.520 --> 03:05:28.159
if you only ate stone, there's still a lot of

871
03:05:28.280 --> 03:05:35.319
weight for these little ankles. Now, I'm a lot heavier

872
03:05:35.399 --> 03:05:45.079
than eight stone double down, yet my ankles support my

873
03:05:45.200 --> 03:05:52.479
body all the time. Although they do give off a

874
03:05:52.639 --> 03:05:58.000
sigh of relief when I sit down, as in fact,

875
03:05:58.040 --> 03:06:06.920
my whole legs do. My feet feet also go and

876
03:06:07.040 --> 03:06:34.719
my toes clap. We're so happy. Your legs really are amazing,

877
03:06:37.360 --> 03:06:41.159
and I know that about talking about your legs is

878
03:06:41.280 --> 03:06:47.920
probably possibly among the most most boring things you've ever

879
03:06:48.559 --> 03:06:56.879
heard anyone say. Possibly they're boring or not. Everything I

880
03:06:57.000 --> 03:07:12.920
said is true. Your legs are amazing. Your legs deserve

881
03:07:14.000 --> 03:07:32.600
not just respect, they deserve to relax deeply. They deserve

882
03:07:32.840 --> 03:07:37.719
to take some time out of the day to just

883
03:07:38.079 --> 03:08:14.280
let go completely. Your legs really can relax. And because

884
03:08:14.360 --> 03:08:18.280
the legs are so such a most, you know, very

885
03:08:18.360 --> 03:08:24.079
important part of your body. When you relax your legs,

886
03:08:24.159 --> 03:08:31.399
the rest of your body also naturally follows in that

887
03:08:35.120 --> 03:08:45.959
journey of comfort. I can feel it in my hips.

888
03:08:47.360 --> 03:08:54.479
My hips feel really loose, and also my lower back

889
03:08:54.520 --> 03:09:01.159
as well. My lower back really feels, if feels stretched,

890
03:09:02.280 --> 03:09:05.319
even though I'm just sitting in a chair and there's

891
03:09:05.399 --> 03:09:10.639
no stretching as far as I'm aware that I'm doing.

892
03:09:11.680 --> 03:09:14.319
It's almost as if the muscles are just relaxed so

893
03:09:14.559 --> 03:09:20.479
much that there is a natural stretch as the tension

894
03:09:21.399 --> 03:09:42.639
has reduced a lot. And I'm now going to count

895
03:09:42.719 --> 03:09:50.600
down from ten down to one, and you can continue

896
03:09:52.440 --> 03:10:23.600
to feel wonderfully relaxed in nine, eight, seven, six, five, four,

897
03:10:26.959 --> 03:10:51.760
three two one relax. So I'm just going to count

898
03:10:51.840 --> 03:10:56.879
down for five down to one, and as a countdown,

899
03:10:58.159 --> 03:11:02.920
if you just focus on the numbers, just the numbers

900
03:11:04.559 --> 03:11:13.559
counting down, and notice how you feel in this moment

901
03:11:15.319 --> 03:11:19.719
as you hear the numbers counting down, knowing that those

902
03:11:19.879 --> 03:11:32.920
numbers counting down represent you feeling calmer, not just in

903
03:11:33.040 --> 03:11:41.559
your body, but also relaxing your mind. Just notice how

904
03:11:41.639 --> 03:11:47.440
you feel. There's nothing to do, there's nothing to say,

905
03:11:48.120 --> 03:12:14.959
there's nothing to think about, starting with number five, four, three,

906
03:12:25.559 --> 03:12:50.639
two one. Now, as you notice the gradual letting go

907
03:12:53.040 --> 03:12:59.879
of the tension in your body, you may also begin

908
03:13:00.319 --> 03:13:06.280
to notice and be aware of how your mind is

909
03:13:07.360 --> 03:13:15.200
starting to slow down. This is just a natural thing

910
03:13:15.680 --> 03:13:23.079
that happens. It's not really a special procedure. It's just

911
03:13:23.239 --> 03:13:29.479
natural because as your body relaxes, your mind also starts

912
03:13:29.520 --> 03:13:34.239
to relax. And the more your mind relaxes, the more

913
03:13:34.280 --> 03:13:39.520
your body relaxes. It's just a continuous circle of relaxation.

914
03:13:45.559 --> 03:13:54.079
And is that calmness that comes from relative quietness. You know,

915
03:13:54.239 --> 03:13:59.840
even even if there's background sounds, either your side or mine,

916
03:14:01.559 --> 03:14:07.479
it's still going to be quite calm. You know, you

917
03:14:07.520 --> 03:14:12.719
haven't got the television on, there's no music in the background.

918
03:14:12.840 --> 03:14:15.479
Unless you're listening to the recording with music. Of course,

919
03:14:20.360 --> 03:14:22.520
you're very likely not going to be sitting in a

920
03:14:22.639 --> 03:14:25.760
room with other people. Of course it might be, but

921
03:14:27.079 --> 03:14:30.319
generally it's more ideal if you can do this on

922
03:14:30.440 --> 03:14:41.760
your own, so no distractions, and when you stop thinking

923
03:14:41.840 --> 03:14:59.000
about stuff, relaxation automatically rises, a sense of comfort starts

924
03:14:59.040 --> 03:15:07.799
to grow, and without trying to build it up into

925
03:15:07.920 --> 03:15:20.040
something fantastical or something magical, this is just a natural process,

926
03:15:22.399 --> 03:15:33.079
something that's easy to accomplish. In fact, it's almost you know,

927
03:15:33.200 --> 03:15:40.079
the sense of relaxing completely happens really when you put

928
03:15:40.239 --> 03:15:44.079
no effort into it. It's not something that you can

929
03:15:44.200 --> 03:15:55.840
really force. It's something that happens naturally. And part of

930
03:15:56.280 --> 03:16:06.479
the process of this recording and others is simply two

931
03:16:08.079 --> 03:16:18.440
allow you to take advantage of this space, this time,

932
03:16:21.440 --> 03:16:32.319
to just let go, to just be here, to be

933
03:16:33.000 --> 03:16:46.399
in tune with how you feel, yet with the intention

934
03:16:48.639 --> 03:16:59.959
of wanting to relax deeply and maybe even to fall asleep,

935
03:17:01.280 --> 03:17:06.440
depending on what it is that you wish for yourself

936
03:17:08.200 --> 03:17:23.280
in this moment. As we know, relaxing is the majority

937
03:17:24.479 --> 03:17:28.959
of the process of falling asleep. The actual falling asleep

938
03:17:29.040 --> 03:17:35.799
part is the tiny bit at the end. The deeper

939
03:17:37.159 --> 03:17:59.559
relaxed you become, the easier you find yourself drifting. You

940
03:17:59.639 --> 03:18:06.120
can all so if you choose stay focused on my

941
03:18:06.319 --> 03:18:35.239
voice and really enjoy the process, gradually relaxing each muscle

942
03:18:39.840 --> 03:19:06.760
in your body effortlessly and just observing the sensation of

943
03:19:07.000 --> 03:19:22.600
letting go completely. This time, I'm going to count from

944
03:19:22.840 --> 03:19:33.040
six down to one, and you can notice your mind

945
03:19:35.639 --> 03:19:49.040
calming down more with each number that you hear me say, naturally,

946
03:19:50.120 --> 03:20:52.319
feeling calm and slow and be peaceful six, five, four,

947
03:21:24.399 --> 03:22:59.440
three two one, being aware how your mind to slow

948
03:23:01.600 --> 03:23:27.440
write down, sink in deeply into relaxation. And as you

949
03:23:27.639 --> 03:23:36.319
focus on your mind, you may notice that there are

950
03:23:36.479 --> 03:23:46.600
some thoughts still there, maybe some stubborn thoughts that for

951
03:23:46.760 --> 03:24:00.360
some reason perhaps need your attention, so you can loose

952
03:24:05.920 --> 03:24:18.399
send love to those thoughts. Sprinkle those thoughts with love

953
03:24:20.159 --> 03:24:24.399
like all petals from a flower. Just sprinkle it over them,

954
03:24:25.840 --> 03:24:32.959
petals filled with love towards those thoughts, to let those

955
03:24:33.200 --> 03:24:39.639
thoughts know that you're not abandoned in them. You just

956
03:24:40.120 --> 03:24:50.159
need them. You require them to just calm down, slow down,

957
03:24:52.479 --> 03:25:07.360
quiet down for now. So as you focus on those

958
03:25:08.120 --> 03:25:13.000
remaining thoughts as we count down this time from seven

959
03:25:13.920 --> 03:25:22.600
down to one. With each number, just imagine sprinkling those

960
03:25:22.840 --> 03:25:42.280
flower petals of love, kindness, gratitude over those thoughts, which

961
03:25:42.319 --> 03:25:48.280
will allow them to just melt away and relax deeply.

962
03:25:52.479 --> 03:26:06.879
With every number, those thoughts to become more and more relaxed.

963
03:26:12.479 --> 03:28:26.920
Starting with number seven, six, five, four, three, two one,

964
03:28:43.600 --> 03:29:00.520
the leeds him. Now, notice how relaxed you're feeling in

965
03:29:00.719 --> 03:29:22.239
your body. We're going to focus on your hands, because

966
03:29:22.360 --> 03:29:28.600
the more relaxed your hands are, the more relaxed your

967
03:29:28.680 --> 03:29:49.440
body and mind are. And this you focus on your

968
03:29:49.600 --> 03:29:59.799
hands and your fingers. There's nothing needed to be done.

969
03:30:00.799 --> 03:30:05.879
There's no clenching of fists or dents in the fingers

970
03:30:06.000 --> 03:30:19.559
or anything like that. It's just noticing and focusing on

971
03:30:19.799 --> 03:30:47.920
your hands, noticing how they feel. Because the more relaxed

972
03:30:48.280 --> 03:30:57.680
do your hands feel, the calmer your mind feels, and

973
03:30:58.040 --> 03:31:15.399
the more comfort you feel throughout your body. You may

974
03:31:17.840 --> 03:32:00.879
have already noticed you mind is starting to dressed exten

975
03:32:05.000 --> 03:32:19.639
just on your hands and fingers, allowing them to experience

976
03:32:22.399 --> 03:32:30.600
a real deepening of that relaxation in your hands and fingers,

977
03:32:36.600 --> 03:32:58.959
more and more relaxed with each number from eight down

978
03:32:59.079 --> 03:33:11.920
to one. You can almost feel that healing and relaxing

979
03:33:12.399 --> 03:33:28.520
energy spreading into your hands and fingers, becoming year more

980
03:33:30.719 --> 03:33:47.520
relaxing with each number you hear, going down eight down

981
03:33:48.280 --> 03:36:24.239
to one, drifting, drifting again, starting with no. Eight seven, six, four, four,

982
03:36:43.879 --> 03:38:10.879
three two, just being here now, nothing to think about,

983
03:38:12.639 --> 03:38:24.040
nothing to do, nothing to say, and everything just feels calmer.

984
03:38:28.639 --> 03:38:36.079
And this is your natural state of being. This is

985
03:38:36.360 --> 03:38:43.040
how you just normally feel when you take away all

986
03:38:43.239 --> 03:38:50.159
that other stuff that we add, you know, things like

987
03:38:50.559 --> 03:39:06.239
stress and worrying and overthinking anxiety, see tension, just generally

988
03:39:06.479 --> 03:39:12.600
thinking about stuff. You take that away, which is what

989
03:39:12.719 --> 03:39:24.639
we do. What we do. Now you're left with a

990
03:39:24.760 --> 03:39:33.600
real sense of peacefulness, which comes to you very quickly

991
03:39:37.799 --> 03:39:48.639
because ultimately it's just a feeling, a feeling of comfort.

992
03:39:52.239 --> 03:39:55.559
It's almost as if you've gone inside yourself and you've

993
03:39:55.680 --> 03:40:10.280
found a special place where everything is peaceful, a place

994
03:40:10.520 --> 03:40:18.399
where you can feel relaxed and your natural sense of comfort,

995
03:40:21.559 --> 03:40:28.959
a place where you can be you, where you can

996
03:40:29.719 --> 03:40:36.360
accept yourself for who you are, a place where you're

997
03:40:36.399 --> 03:40:46.840
not trying to please anybody else ever, a place where

998
03:40:47.000 --> 03:40:56.799
you can actually not just love yourself but in some ways.

999
03:40:56.879 --> 03:41:06.000
More importantly, you can like yourself, appreciate who you are.

1000
03:41:14.840 --> 03:41:21.479
That sense of gratitude is in the air all around you.

1001
03:41:29.120 --> 03:41:36.959
That's also a place where you can actually feel the

1002
03:41:37.319 --> 03:41:52.559
healing energy soaking into your body. Healing energy soaking into

1003
03:41:52.680 --> 03:42:02.680
your body, and that healing energies breads through your veins,

1004
03:42:06.440 --> 03:42:13.280
traveling to each and every single part of your body,

1005
03:42:19.200 --> 03:42:23.840
and you start to realize that actually that healing energy

1006
03:42:26.280 --> 03:42:32.680
it's not just entered into your brain, it's become part

1007
03:42:33.239 --> 03:42:44.520
of your brain, and that spinal fluid is now mixed

1008
03:42:44.600 --> 03:42:55.760
with healing energy, not just allowing you to feel so

1009
03:42:56.000 --> 03:43:02.719
much more relaxed and the hell fee in this moment,

1010
03:43:07.200 --> 03:43:16.639
but also you start to realize to actually, what's happening

1011
03:43:16.840 --> 03:43:25.399
now with that healing, relaxing energy spreading through your body,

1012
03:43:27.319 --> 03:43:38.120
It's actually changing your life. It's actually changing the way

1013
03:43:38.239 --> 03:43:44.840
you're going to feel not just now, but tomorrow and

1014
03:43:44.959 --> 03:43:53.879
the next day. As your health improves, not just your

1015
03:43:54.000 --> 03:44:01.760
physical health but your mental health. Things that used to

1016
03:44:01.920 --> 03:44:08.040
bother you in the past, for some reason, no longer

1017
03:44:09.360 --> 03:44:15.879
have the effect that they used to because something has

1018
03:44:16.360 --> 03:44:29.399
changed deep within you. Maybe things that used to cause

1019
03:44:29.479 --> 03:44:41.440
you to feel anger no longer have that power to

1020
03:44:41.600 --> 03:44:47.239
control you the way they seem to be able to before,

1021
03:44:50.920 --> 03:44:58.360
as you realize that you are the one who decides

1022
03:45:01.680 --> 03:45:12.520
what affects you. You're the one who decides to feel

1023
03:45:13.120 --> 03:45:26.440
relaxed and calm when you choose to enjoy noticing these

1024
03:45:26.959 --> 03:45:41.360
natural developments of healing, continuing to grow and improve your

1025
03:45:41.479 --> 03:45:54.319
life day by day, including of course, your ability to

1026
03:45:54.520 --> 03:46:09.360
relax so much easier and sleep in. It's the most

1027
03:46:09.639 --> 03:46:20.639
natural thing in the world to you, because falling asleep

1028
03:46:20.840 --> 03:46:29.159
is something that you've done so many times in your life,

1029
03:46:32.440 --> 03:46:36.479
and you know that you were born, as we all were,

1030
03:46:37.280 --> 03:46:47.200
with the ability to fall asleep naturally. We were born

1031
03:46:48.559 --> 03:46:59.000
with that ability to just drift off into a deep,

1032
03:47:00.280 --> 03:47:12.040
healing sleep. Even when we're kids, sometimes will fall asleep

1033
03:47:12.120 --> 03:47:16.040
when we don't even want to try to tell you

1034
03:47:16.239 --> 03:47:20.639
stay awake. Maybe it's a birthday in the morning, or

1035
03:47:20.680 --> 03:47:24.879
it's Christmas or holiday or something we look forward to.

1036
03:47:25.479 --> 03:47:29.559
We don't want to go to sleep. But the more

1037
03:47:30.120 --> 03:47:35.000
we want to stay awake, the more we just start

1038
03:47:35.120 --> 03:47:43.399
to drift. And the more you fight drifting, the more

1039
03:47:43.440 --> 03:47:46.000
you try to stop yourself and drift in a safe

1040
03:47:48.159 --> 03:47:59.200
the deeper and stronger that drifting becomes because we're born

1041
03:48:00.200 --> 03:48:06.000
not just with the need to relax deeply and to

1042
03:48:06.200 --> 03:48:16.040
naturally fall asleep, but it's our birthright, it's part of

1043
03:48:16.159 --> 03:48:26.799
our DNA, and sometimes as we get older in life,

1044
03:48:28.159 --> 03:48:41.719
perhaps at times we have forgotten that relaxing completely. It's

1045
03:48:41.840 --> 03:48:54.920
not only a wonderfully pleasant experience, it's also really easy.

1046
03:49:06.280 --> 03:49:13.760
It's very, very easy to let go, because that's all

1047
03:49:13.840 --> 03:49:28.200
it is. It's just deciding to let go. And when

1048
03:49:28.360 --> 03:49:36.159
you press the play button on my recordings, you have

1049
03:49:36.360 --> 03:49:46.920
given permission for my voice to relax you. When you

1050
03:49:47.079 --> 03:49:52.239
press that play button, you have given me permission for

1051
03:49:52.440 --> 03:50:06.479
my words to affect you in a positive, only a

1052
03:50:06.680 --> 03:50:28.000
positive way, opening up your mind too useful and healing

1053
03:50:29.559 --> 03:50:45.600
suggestions that can have such an amazing effect on how

1054
03:50:45.760 --> 03:50:57.840
you feel right now, as well as those changes that

1055
03:50:58.159 --> 03:51:08.159
continue long after the recording ends, Those changes within you

1056
03:51:11.040 --> 03:51:23.719
to continue to flourish and grow, transforming your life in

1057
03:51:24.319 --> 03:51:36.239
a positive, beautiful way, allowing you to move forward in

1058
03:51:36.399 --> 03:51:42.920
your life in the direction that you choose for yourself.

1059
03:51:52.000 --> 03:52:04.000
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1060
03:52:11.799 --> 03:52:25.760
just feels so nice. It's such a healthy place to be,

1061
03:52:33.639 --> 03:52:47.399
and that positivity grows within you each and every day.

1062
03:52:50.520 --> 03:52:59.760
Moving forward, you're going to find that you're more al

1063
03:52:59.760 --> 03:53:10.799
a next physically and in your mind is more relaxed.

1064
03:53:14.639 --> 03:53:19.879
And it's not that you're thinking slower, it's just that

1065
03:53:20.000 --> 03:53:27.959
your mind will be less clogged up with unnecessary negativity

1066
03:53:31.920 --> 03:53:42.079
because from now on, your mind rejects negativity. From now on,

1067
03:53:42.760 --> 03:53:53.559
you're going to start noticing when negativity arises, and you

1068
03:53:53.680 --> 03:54:07.440
can just say stop, stop, and that negativity will turn

1069
03:54:07.559 --> 03:54:27.920
around and leave you alone. Stop and that negativity will disappear.

1070
03:54:36.079 --> 03:54:42.559
And as you notice that you feel way more relaxed

1071
03:54:44.000 --> 03:54:59.360
than you probably expected, you can now congratulate yourself because

1072
03:54:59.520 --> 03:55:05.799
you're or the person that has done this. You are

1073
03:55:05.879 --> 03:55:10.600
the one that has opened your mind up to the

1074
03:55:10.760 --> 03:55:19.239
simple facts. You can feel more relaxed in your body

1075
03:55:19.959 --> 03:55:29.239
and in your mind. You've opened your mind up to

1076
03:55:31.600 --> 03:55:38.159
the birthright of being able to just fall asleep easily

1077
03:55:39.200 --> 03:55:53.200
when you choose. And that's a nice feeling, don't you

1078
03:55:53.319 --> 03:56:04.879
think it feels nice? Doesn't it? To feel calm? All

1079
03:56:04.959 --> 03:56:09.559
that healing energy is spreading through your body and your

1080
03:56:09.680 --> 03:56:25.399
mind to spend time in a special place where negativity

1081
03:56:26.920 --> 03:56:39.840
can no longer enter. Negativity is banned. It's bad, it's

1082
03:56:39.920 --> 03:56:46.559
not allowed entry doesn't it doesn't. This doesn't deserve to

1083
03:56:46.680 --> 03:56:54.719
be here. It doesn't belong here. Negativity has no place

1084
03:56:55.760 --> 03:57:12.559
in your life, Which makes room feel more comfort, more healing,

1085
03:57:14.680 --> 03:57:41.959
more relaxation, more peace. It feels nice, doesn't it. Just

1086
03:57:45.680 --> 03:58:05.719
let go with everything. I'm going to count down now

1087
03:58:06.000 --> 03:58:14.200
from twenty down to one. You can continue to relax.

1088
03:58:16.399 --> 03:58:27.920
If you choose, you can drift to sleep with every

1089
03:58:28.120 --> 03:58:39.760
number you hear me say, you can fill twice as relaxed,

1090
03:58:42.799 --> 03:58:47.000
or if you choose, you can fell twice as sleepy.

1091
03:58:53.879 --> 04:00:08.600
Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen to

1092
04:00:09.200 --> 04:01:15.159
twelve eleven, ten, nine, eight, seven, six h five. Oh,

1093
04:01:48.559 --> 04:01:58.360
this is your time to just take a break, your

1094
04:01:58.559 --> 04:02:09.239
time to relax, to allow your mind to slow down,

1095
04:02:17.920 --> 04:02:32.000
to give yourself permission to take a break from everything.

1096
04:02:36.680 --> 04:02:41.200
And you're the only person that can make that decision.

1097
04:02:44.079 --> 04:02:46.799
You're the only person that can actually tell your mind

1098
04:02:51.600 --> 04:03:15.840
to just relax, to just take some time off so

1099
04:03:16.000 --> 04:03:20.840
that you can focus on your body, getting in touch

1100
04:03:21.159 --> 04:03:35.840
with how you feel physically and in the process of

1101
04:03:38.639 --> 04:03:43.360
this body scan where you focus on different parts of

1102
04:03:43.479 --> 04:03:54.280
your body, those parts that you focus on and observe,

1103
04:03:57.239 --> 04:04:04.959
even though you're not purpose to the requesting for those

1104
04:04:05.159 --> 04:04:10.719
parts of your body to relax, it's kind of expected.

1105
04:04:12.319 --> 04:04:17.879
You expect when you listen to my voice to feel

1106
04:04:18.879 --> 04:04:32.600
more relaxed naturally, because when you're listening to me, your

1107
04:04:32.639 --> 04:04:44.920
attention is focused on my words, and as my words

1108
04:04:45.879 --> 04:04:56.040
guide you to focus on those parts of your body,

1109
04:05:00.120 --> 04:05:22.239
focus increases, which actually calms your mind. And when your

1110
04:05:22.399 --> 04:05:41.799
mind calms down, your body relaxes. And when your body

1111
04:05:45.479 --> 04:06:05.440
calms down, your mind relaxes. And even though we've not

1112
04:06:05.760 --> 04:06:15.559
really started to focus on your body, you can already

1113
04:06:17.239 --> 04:06:30.719
feel that healing energy spreading through your body, pushing out

1114
04:06:34.200 --> 04:06:44.719
stress and tension, healing all the parts of your body,

1115
04:06:46.680 --> 04:06:54.319
including your skin, your bones, your blood, all of your

1116
04:06:54.520 --> 04:07:00.280
organs inside your body, all of the muscles, all of

1117
04:07:00.360 --> 04:07:07.760
the fact, all of everything, every hair on your body

1118
04:07:09.959 --> 04:07:21.319
is filled with that healing energy. And when your brain

1119
04:07:25.719 --> 04:07:37.719
it fills with that healing energy, the feeling of comfort

1120
04:07:39.120 --> 04:08:05.000
and relaxation increases deeply increases in a way that your

1121
04:08:05.159 --> 04:08:21.719
mind starts to feel perhaps bit drowsy because it's not

1122
04:08:22.159 --> 04:08:42.200
needed and it may start to drift if that's what's needed.

1123
04:08:45.360 --> 04:08:49.959
So if you're listening to this and what you need

1124
04:08:50.239 --> 04:08:53.280
is deep relaxation, that's what you'll get.

1125
04:08:55.479 --> 04:08:56.959
If what you need is.

1126
04:08:58.639 --> 04:09:05.600
To fall asleep naturally and easily as your mind drifts,

1127
04:09:08.159 --> 04:09:21.920
that's also what will happen. Because by pressing that play

1128
04:09:22.040 --> 04:09:27.399
button on the podcast and listening to me, you give

1129
04:09:27.719 --> 04:09:40.440
permission for your body and your mind. In fact, you

1130
04:09:40.600 --> 04:09:45.040
give the command to your body and your mind to

1131
04:09:45.239 --> 04:09:57.920
relax deeply and to drift off to sleep if that's

1132
04:09:58.280 --> 04:10:14.399
what you want one need. And as I focus on

1133
04:10:14.600 --> 04:10:24.840
the different parts of your body, you may start to

1134
04:10:25.200 --> 04:10:33.000
just drift. And then you come back again and you

1135
04:10:33.159 --> 04:10:37.879
hear me talking, and I'm focusing on a different parts

1136
04:10:37.959 --> 04:10:51.799
of your body, and you may find yourself drifting. You

1137
04:10:51.959 --> 04:10:59.559
don't realize you're drifting until you stop drifting and you're

1138
04:10:59.559 --> 04:11:06.479
alone out again to my voice. Focusing on a different

1139
04:11:06.639 --> 04:11:16.200
part of your body starts to relax even deeper, because

1140
04:11:16.360 --> 04:11:30.840
that drifting is basically you already into sleep zone. And

1141
04:11:30.879 --> 04:11:36.000
the more you drift, the longer you drift, and the

1142
04:11:36.159 --> 04:11:51.479
longer you drift, eventually that drifting continues into sleep, and

1143
04:11:51.639 --> 04:12:00.799
that's the last you remember until you wake up in

1144
04:12:00.959 --> 04:12:07.680
your own time, when you experience the right amount of sleep. Fear,

1145
04:12:11.639 --> 04:12:16.479
because when you do and if you do fall asleep,

1146
04:12:16.719 --> 04:12:44.200
it's extremely pleasant, so relaxing, so deep, healing sleep. It

1147
04:12:44.440 --> 04:12:52.200
feels so nice to relaxing into your own body and

1148
04:12:52.440 --> 04:13:01.639
mind as you feel that, you think energy is spreading

1149
04:13:02.079 --> 04:13:17.559
through it, relaxing news so deeply, relaxing new, so so deeply.

1150
04:13:26.440 --> 04:13:40.120
As we start to focus on your eyes, moving down

1151
04:13:43.000 --> 04:14:25.879
to your jaw, down to your neck, you shore this arms, hands, vegus,

1152
04:14:33.239 --> 04:15:05.280
your chest and stomach, your back, your spine, your hips,

1153
04:15:13.200 --> 04:15:54.440
your legs, your feet, your ties, and the feeding iseings

1154
04:15:54.920 --> 04:16:07.239
spreading and growing by your body, feeling you up. Now

1155
04:16:10.639 --> 04:16:20.799
let's focus again on parts of your body, focusing this

1156
04:16:21.000 --> 04:16:31.719
time on your forehead. Now on your mouth, your lips,

1157
04:16:33.760 --> 04:16:53.680
your tongue, the whole of your mouth. Focusing on your fingers.

1158
04:16:59.040 --> 04:17:03.920
Maybe it move your fingers a little bit. You can

1159
04:17:05.040 --> 04:17:19.680
focus on each one individually, both hands, and even though

1160
04:17:19.959 --> 04:17:24.920
if you focus on both of your hands now they

1161
04:17:25.040 --> 04:17:33.159
almost seem to just melt into one where there is

1162
04:17:33.239 --> 04:17:40.840
your right hand start in your left hand end, almost

1163
04:17:41.000 --> 04:17:52.520
as if just mixed together. Now focusing on your knees,

1164
04:17:58.440 --> 04:18:21.399
just noticing how your knees feel now, focusing on your elbows,

1165
04:18:24.159 --> 04:18:36.600
focusing on both of your elbows, just observing the feeling

1166
04:18:39.280 --> 04:19:11.200
of your elbows now, focusing absurding the back of your neck,

1167
04:19:21.159 --> 04:19:58.840
feeding the energy on the back of your neck, absurdy

1168
04:20:01.159 --> 04:20:20.520
your ankles, being aware of physical sensation's in your ankles,

1169
04:21:20.559 --> 04:21:39.479
noticin now your toes, on both of your feet, being

1170
04:21:39.719 --> 04:22:35.120
aware how you to feel right now, Notice thin hw

1171
04:22:35.319 --> 04:23:24.719
you entire body fails, noticing you mind feels now, letting go,

1172
04:23:33.520 --> 04:24:14.879
letting go, letting go everything, letting go, letting go, letting

1173
04:24:15.559 --> 04:24:42.200
go everything, everything. I'm going to start now, and I

1174
04:24:42.200 --> 04:24:44.319
would like it just, first of all, just to see

1175
04:24:44.360 --> 04:24:52.559
yourself lying down on that message table, lying on your front.

1176
04:24:53.799 --> 04:25:01.799
Your head is supported, your arms are supported, and you

1177
04:25:01.879 --> 04:25:08.520
feel comfortable and breathing. It's really easy, and you feel

1178
04:25:12.040 --> 04:25:15.000
you feel confident in how you look as well. So

1179
04:25:15.440 --> 04:25:19.600
there's none of that issue of body problems or shyness,

1180
04:25:20.479 --> 04:25:28.639
because I'm a professional and this is a therapy session,

1181
04:25:29.440 --> 04:25:37.360
so none of that stuff matters whatsoever. This is about you.

1182
04:25:40.239 --> 04:25:46.000
This is about how you feel and how you can

1183
04:25:47.479 --> 04:25:53.079
enjoy that sense of comfort and relaxation that comes from

1184
04:25:54.479 --> 04:26:00.159
letting go and allowing my hands and my fingers to

1185
04:26:00.280 --> 04:26:11.680
relax you by a message your body. So I want

1186
04:26:11.719 --> 04:26:16.680
to start off just by placing my hands on the

1187
04:26:16.760 --> 04:26:21.959
back of your head, just gently, just so you can feel, well,

1188
04:26:22.000 --> 04:26:30.440
my hands feel like really on you, so you can

1189
04:26:30.520 --> 04:26:32.840
maybe feel the warmth of my hands on the back

1190
04:26:32.879 --> 04:26:38.360
of your head. And with my hands to the side

1191
04:26:38.399 --> 04:26:43.000
of your head, not pressing, but just holding there very gently,

1192
04:26:46.000 --> 04:26:49.000
maybe over your ears, and a little bit on your face,

1193
04:26:50.239 --> 04:26:55.479
just so you can feel my hands so you can

1194
04:26:55.559 --> 04:27:08.680
become accustomed to them. And now I'll put my hands

1195
04:27:08.719 --> 04:27:12.840
on the back of your head again and gently let

1196
04:27:12.920 --> 04:27:25.319
them slide down onto the back of your neck. You

1197
04:27:25.440 --> 04:27:35.239
can feel my hands gently stroke in the back of

1198
04:27:35.319 --> 04:27:41.840
your neck to start with, just so you can get

1199
04:27:42.040 --> 04:27:46.479
used to the feeling of my hands on your skin,

1200
04:27:47.120 --> 04:27:55.639
get accustomed to realize that you're safe and it's all good,

1201
04:27:55.959 --> 04:28:05.520
it's all fine. And I'm going to start gently massaging

1202
04:28:06.319 --> 04:28:23.159
the muscles in the back of your neck with both hands. Now,

1203
04:28:23.239 --> 04:28:29.479
this is a very trusting situation really, because our necks

1204
04:28:29.559 --> 04:28:33.879
are so fragile and to have someone have their hands

1205
04:28:34.559 --> 04:28:39.559
around your neck in that way can sometimes be problematic

1206
04:28:39.680 --> 04:28:45.239
for people, which is why massages are quite good because

1207
04:28:45.280 --> 04:28:53.840
it allows you to relax and to get in touch

1208
04:28:54.079 --> 04:29:10.959
with trust, to feel peaceful and calm. And there's a

1209
04:29:11.079 --> 04:29:19.799
massage the sides of your neck, gently moving from the

1210
04:29:19.840 --> 04:29:23.719
bottom of your neck. It would be sort of near

1211
04:29:23.719 --> 04:29:27.040
where your shoulders start, I guess, all the way up

1212
04:29:29.120 --> 04:29:34.559
to your jaw, your ears, kind of area that side

1213
04:29:34.600 --> 04:29:39.600
of your neck. Of course, it's a lot longer than

1214
04:29:40.000 --> 04:29:55.639
the front of your neck. And then massage in the

1215
04:29:55.799 --> 04:30:03.520
back of your neck, especially that area where perhaps we

1216
04:30:03.719 --> 04:30:11.719
hold tension and as that area's message, you can actually

1217
04:30:11.920 --> 04:30:15.680
feel a sense of release in the back of your

1218
04:30:15.760 --> 04:30:23.840
neck and maybe you can breathe it out as well.

1219
04:30:26.440 --> 04:30:39.600
Notice how it feels. Notice how you feel. Then moving

1220
04:30:39.799 --> 04:30:43.399
down to that area between your neck and your shoulders,

1221
04:30:44.920 --> 04:30:53.840
that musty area, starting to message that area on both sides.

1222
04:30:56.000 --> 04:30:58.239
I mean, this would be the area that a lot

1223
04:30:58.280 --> 04:31:00.440
of people would message if they were going to give

1224
04:31:00.479 --> 04:31:06.920
you like a shoulder message. Even that's not technically the shoulders,

1225
04:31:07.479 --> 04:31:09.920
but it's all the muscles that lead to the shoulders

1226
04:31:11.799 --> 04:31:18.360
from the neck and again that can hold tension and stress,

1227
04:31:19.600 --> 04:31:24.600
and when massaged sometimes a nice deep message is useful,

1228
04:31:27.680 --> 04:31:43.120
and you decide how deep that message is, and just

1229
04:31:43.280 --> 04:31:50.239
allow my knuckles just to dig in, to get to

1230
04:31:50.360 --> 04:32:00.399
those muscles and to realy relaxed, all the time being

1231
04:32:00.639 --> 04:32:18.159
firm yet gentle with you and just stroking down the

1232
04:32:18.360 --> 04:32:26.879
area to your actual shoulders, moving to the muscles of

1233
04:32:26.959 --> 04:32:38.079
your shoulders, and maybe initially just pulling up the shoulders

1234
04:32:38.120 --> 04:32:41.440
a little bit of the table just to give you

1235
04:32:41.559 --> 04:32:51.959
a little bit of a stretch, but very gently. And

1236
04:32:52.079 --> 04:32:54.600
you've got the muscles at the front of your shoulders,

1237
04:32:55.360 --> 04:33:06.319
the sides and the back. Again. This is a part

1238
04:33:06.479 --> 04:33:11.880
that can really take quite a bit of pressure, quite

1239
04:33:11.880 --> 04:33:19.919
a bit of needing if if you wish to really

1240
04:33:21.799 --> 04:33:27.240
release the tension to really get into those muscles, and

1241
04:33:30.680 --> 04:33:34.040
you can let your fingers in there make you feel

1242
04:33:34.240 --> 04:33:42.279
really nice. Sometimes just being stroked gently or being massaged

1243
04:33:43.720 --> 04:33:52.400
quite strongly, it can all be beneficial to the relaxation

1244
04:33:57.560 --> 04:34:10.599
of the muscles in your shoulders. Now to move down

1245
04:34:10.680 --> 04:34:21.119
your arms, we do one arm at a time, starting

1246
04:34:21.240 --> 04:34:30.000
with your right arm. Well, I dear is, I just

1247
04:34:31.400 --> 04:34:34.560
lift your arm up, just hold it to the side

1248
04:34:34.599 --> 04:34:41.919
of you, a world still be attached, and I just

1249
04:34:42.279 --> 04:34:56.799
message the tops of your arms all the way down

1250
04:34:57.040 --> 04:35:21.479
to your forearms, into your wrists, gently massaging that parts,

1251
04:35:24.040 --> 04:35:27.680
the softer part, which is the underpart of the arm,

1252
04:35:30.799 --> 04:35:34.520
which leads to the crease in your elbow. The inside

1253
04:35:35.959 --> 04:35:50.279
it's much more sensitive skin. Sometimes just having that stroked

1254
04:35:53.400 --> 04:36:09.040
can feel really nice, pleasurable and relaxing. Now moving down

1255
04:36:10.439 --> 04:36:22.360
to your right hand, just hold in your hand in

1256
04:36:22.599 --> 04:36:32.400
both of my hands, just pressing gently on the back

1257
04:36:32.439 --> 04:36:43.479
of your hand and stretching your fingers ever slightly at

1258
04:36:43.520 --> 04:36:58.319
the same time, pressing down and messaging each finger and

1259
04:36:58.439 --> 04:37:09.040
then starting to message the palms of the hand. Just

1260
04:37:09.319 --> 04:37:20.439
turning the hand gently, stretching it gently, and actually having

1261
04:37:20.520 --> 04:37:28.919
your handheld can really be an emotional experience sometimes, even

1262
04:37:29.000 --> 04:37:33.520
if it is a stranger. So when you don't know

1263
04:37:33.759 --> 04:37:39.119
very well, like a massage person or a therapist, maybe

1264
04:37:41.159 --> 04:37:53.959
because it's intimate and you can feel nice, you can

1265
04:37:54.040 --> 04:38:04.880
feel safe. And as I put that right arm back

1266
04:38:05.000 --> 04:38:12.840
down where it was, we're gonna do the same with

1267
04:38:12.959 --> 04:38:25.040
your left arm, exactly the same. Massage in the muscles

1268
04:38:26.240 --> 04:38:30.000
in your arm all the way down. Do you rest

1269
04:38:34.119 --> 04:38:43.919
stroking the inside of your arm, just being gentle or

1270
04:38:44.040 --> 04:38:57.159
as firm as you require, and then massage in your

1271
04:38:57.279 --> 04:39:13.520
left hand, stretching the fingers, gently massaging the palm of

1272
04:39:13.639 --> 04:39:40.319
your left hand. You feel so so relaxing, so comforting,

1273
04:39:54.360 --> 04:40:05.040
and I just rest your left arm back down. Start

1274
04:40:05.159 --> 04:40:11.319
to massage your back, the biggest part of your body,

1275
04:40:16.400 --> 04:40:23.319
starting at the top, starting again where we already have been,

1276
04:40:24.080 --> 04:40:28.720
the area at the top in between his shoulders, near

1277
04:40:28.799 --> 04:40:34.000
your neck. Going back, the massage in that area again,

1278
04:40:35.119 --> 04:40:48.840
but this time moving downwards, taking a downward stroke to

1279
04:40:48.880 --> 04:40:55.400
the middle of your back, working from the outside inwards,

1280
04:40:56.840 --> 04:41:04.400
a massage in the your back, but the outsides of

1281
04:41:04.560 --> 04:41:14.639
your back, the parts where your arms with maybe rest

1282
04:41:14.759 --> 04:41:27.720
against almost the part that connects your front to your back.

1283
04:41:37.360 --> 04:41:46.080
Just messaging down firmly but gently, as firm as you want,

1284
04:41:49.520 --> 04:41:53.919
moving down and moving across a little bit, and moving

1285
04:41:53.959 --> 04:41:59.880
all the way down again, be very gentle, yet firm,

1286
04:42:00.119 --> 04:42:11.840
unless you choose. Eventually we get to the spine. We

1287
04:42:11.959 --> 04:42:16.040
can message the muscles and either side of your spine

1288
04:42:16.919 --> 04:42:19.919
from the top of your neck all the way down

1289
04:42:22.759 --> 04:42:31.680
to your lower back. We can do that a few times.

1290
04:42:34.720 --> 04:42:42.080
Sometimes people use the knuckle or the you know, two

1291
04:42:42.279 --> 04:42:48.080
fingers and just go your side of the spine almost

1292
04:42:48.520 --> 04:42:51.560
just push down, go all the way down to the

1293
04:42:51.599 --> 04:43:00.000
bottom of the spine, each time releasing tension and open

1294
04:43:00.159 --> 04:43:08.799
and up the body, stretching your body so that you

1295
04:43:09.040 --> 04:43:27.279
feel more relaxed but at the same time rejuvenated. And

1296
04:43:27.439 --> 04:43:30.759
now I'm going to move to one side, to your

1297
04:43:30.880 --> 04:43:39.919
right side, and from the bottom of your ribs to

1298
04:43:40.119 --> 04:43:46.000
your pelvis, I'm going to massage that area of your back.

1299
04:43:47.959 --> 04:43:51.119
I'll stretch over the other side and i will pull

1300
04:43:51.240 --> 04:43:57.680
the muscles gently and massage and push from one end

1301
04:43:58.200 --> 04:44:02.720
that side or right to my side in the middle

1302
04:44:02.840 --> 04:44:08.520
of fact, that's where your spine is. Massaging that side

1303
04:44:08.599 --> 04:44:12.959
of your spine the opposite side to where I'm standing.

1304
04:44:15.360 --> 04:44:21.319
It's almost like kneading bread. There's that big area which

1305
04:44:21.439 --> 04:44:33.200
is firm yet lots there to message. Potentially one of

1306
04:44:33.240 --> 04:44:39.880
the most important places to actually have a message, because

1307
04:44:39.959 --> 04:44:45.799
you really feel it. You really feel the release and

1308
04:44:45.919 --> 04:44:54.119
the pleasure of having your lower back massaged. It releases

1309
04:44:54.479 --> 04:45:02.759
so much from your body that's not useful, starting a

1310
04:45:02.919 --> 04:45:09.000
healing process which will continue long after this recording is over.

1311
04:45:18.360 --> 04:45:21.200
A message in this part of your body not only

1312
04:45:21.319 --> 04:45:26.080
feels really good for you, it's actually fun to do

1313
04:45:27.520 --> 04:45:33.200
because it is as I said, like kneading bread, it's

1314
04:45:33.279 --> 04:45:37.119
a part that you can really get hold of and

1315
04:45:37.319 --> 04:45:50.919
really message deeply. If that's your choice, then I'm going

1316
04:45:51.000 --> 04:45:53.000
to move over to the other side of your body

1317
04:45:53.520 --> 04:46:02.200
and do the same with the opposite part of your

1318
04:46:02.279 --> 04:46:09.599
lawer back, kneading and messaging from your sides or way

1319
04:46:14.000 --> 04:46:16.759
to the middle of your back where your spine is

1320
04:46:21.159 --> 04:46:30.439
pressing and kneading firm and gentle at the same time.

1321
04:46:32.400 --> 04:46:44.919
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1322
04:46:45.279 --> 04:46:56.919
relaxation or mixed together. Plus there's that feeling from your

1323
04:46:57.000 --> 04:47:02.119
stomach as it's being stretched. Even though you're in your

1324
04:47:02.240 --> 04:47:06.520
stomach now, you can feel it in stretched because that

1325
04:47:06.680 --> 04:47:18.040
whole area is connected to your stomach. Now we're going

1326
04:47:18.119 --> 04:47:23.040
to move or move further up to your top of

1327
04:47:23.119 --> 04:47:27.560
your body and I we do the same this time,

1328
04:47:28.880 --> 04:47:35.680
starting with your upper back. Put my hands forward over

1329
04:47:37.000 --> 04:47:43.159
and mess massage in that area up to your spine,

1330
04:47:44.360 --> 04:47:46.959
from the side of your body up to your spine.

1331
04:47:48.759 --> 04:47:54.919
So some of that message area, the muscle tissue or

1332
04:47:54.959 --> 04:47:58.959
whatever fatty tissue even will be possibly from your chest

1333
04:48:00.799 --> 04:48:04.880
because all connected the chest and the back connect together.

1334
04:48:08.040 --> 04:48:11.319
I'm going to be massaging and just pulling some of

1335
04:48:11.439 --> 04:48:19.360
that skin from your side up and massaging that area

1336
04:48:22.360 --> 04:48:26.520
of your upper back all the way to your spine.

1337
04:48:30.919 --> 04:48:33.159
And then I'll move down a bit and I'll continue

1338
04:48:33.759 --> 04:48:36.520
with the middle of your back, doing exactly the same

1339
04:48:36.639 --> 04:48:53.919
thing as gentle or as deep as you choose. Now,

1340
04:48:54.040 --> 04:48:58.360
I'll move the other side again and do the exact

1341
04:48:58.599 --> 04:49:02.279
same thing with the top of your back on the

1342
04:49:02.360 --> 04:49:11.919
other side, from pretty much underneath your arm area really

1343
04:49:17.319 --> 04:49:27.520
to your spine, and then continuing that all the way down,

1344
04:49:29.319 --> 04:49:46.159
including your lower your middle of your back. I'm gonna

1345
04:49:46.919 --> 04:49:53.520
go to your thighs, the backs of your thighs, and

1346
04:49:53.639 --> 04:50:00.880
the sides of your thighs, starting with your right leg.

1347
04:50:03.200 --> 04:50:10.560
Massage in the back and the sides of your thighs

1348
04:50:13.040 --> 04:50:19.439
gently and firmly. There's a lot of muscles there. It's

1349
04:50:19.479 --> 04:50:22.759
an area that can be very tense at times and

1350
04:50:22.919 --> 04:50:26.319
maybe needs a little bit more pressure than the rest

1351
04:50:26.360 --> 04:50:34.520
of the body that's up to you. You can gently

1352
04:50:34.680 --> 04:50:41.959
stroke the back of your legs where you know, opposite

1353
04:50:42.000 --> 04:50:47.560
your knee joint or underneath your knee joint, very sensitive,

1354
04:50:47.840 --> 04:51:00.439
gentle area, and then working down to your calf muscles

1355
04:51:03.360 --> 04:51:09.720
Massage in your calf muscles thoroughly and deeply, if you choose,

1356
04:51:13.200 --> 04:51:30.119
using both hands and fingers, digging deep to your ankles,

1357
04:51:32.400 --> 04:51:38.040
in the back of your back of your ankles, just

1358
04:51:38.360 --> 04:51:49.919
gently massage in that area, maybe lifting the leg and

1359
04:51:50.799 --> 04:52:05.319
stretching out a little bit. Moving to the right foot,

1360
04:52:13.319 --> 04:52:23.040
massage in the bottom of your feet and the size

1361
04:52:23.159 --> 04:52:34.560
of your feet gently but firm enough so they don't tickle,

1362
04:52:40.119 --> 04:52:45.560
and just allow the pleasure that you get from having

1363
04:52:45.639 --> 04:52:55.040
your feet massaged to just overtake you as I continue

1364
04:52:55.159 --> 04:53:00.240
to message your feet, the bottoms of your feet, eat

1365
04:53:01.040 --> 04:53:09.759
the sides, your arches, your heel. You can put a

1366
04:53:09.880 --> 04:53:13.680
lot of pressure into your heel and it feels amazing,

1367
04:53:15.759 --> 04:53:18.319
Yet the arches need to be a bit more gentle.

1368
04:53:23.520 --> 04:53:30.240
Stretching your toes gently the message in the bottoms of

1369
04:53:30.360 --> 04:53:46.599
your toes with my fingers, each one individually. Moving over

1370
04:53:46.720 --> 04:53:50.439
to the left leg to do exactly the same thing.

1371
04:53:53.799 --> 04:54:00.560
Starting at the top of the thighs, work in the

1372
04:54:00.639 --> 04:54:05.880
back of the thighs and the sides, massaging deeply and

1373
04:54:06.080 --> 04:54:22.360
gently the whole area, working all the way down. And

1374
04:54:22.520 --> 04:54:28.240
this is an area that maybe you could like to

1375
04:54:28.360 --> 04:54:37.599
spend more time relaxing and massaging. So perhaps if you wanted,

1376
04:54:37.759 --> 04:54:42.560
I could make a future recording wants spend more time

1377
04:54:42.720 --> 04:54:54.080
on one particular area. As you move down to your

1378
04:54:54.200 --> 04:55:08.080
calf muscles. Massage in your calf muscles firmly and gently,

1379
04:55:13.759 --> 04:55:22.240
move down your encor into your feet, Massage in the

1380
04:55:22.680 --> 04:55:32.720
backs of your feet, the bottoms of your feet, stretching

1381
04:55:33.000 --> 04:55:39.319
your toes, and massage in each tone individually. And the

1382
04:55:39.720 --> 04:55:45.159
feeling of pleasure and release that you experience when your

1383
04:55:45.240 --> 04:56:07.400
having your feet massaged feels really good. Now, she turn

1384
04:56:07.560 --> 04:56:18.639
over in your mind. Laying on your back, I'm just

1385
04:56:18.759 --> 04:56:32.080
gonna start again for your neck area in your shoulders,

1386
04:56:36.080 --> 04:56:46.479
just to get back in touch with that area. And

1387
04:56:46.639 --> 04:56:58.319
as you move up, I can clean my hands, made

1388
04:56:58.319 --> 04:57:01.919
them more fresh. Is Now I'm going to massage your

1389
04:57:02.000 --> 04:57:17.799
face gently, starting off with your forehead. Your eyes are

1390
04:57:17.919 --> 04:57:24.119
closed and I can just stretch your eyes a little bit,

1391
04:57:25.200 --> 04:57:36.200
pushing up on your eyebrows, just massaging around your scalp,

1392
04:57:41.919 --> 04:57:51.400
massaging down your cheeks, around your ears, into your chaw

1393
04:57:52.599 --> 04:58:15.360
gently the sides of your neck chin mhmm. Then just

1394
04:58:15.560 --> 04:58:27.000
moving down shall your neck down to your chest, starting

1395
04:58:27.200 --> 04:58:34.560
by message in the very top of your chest where

1396
04:58:34.560 --> 04:58:39.599
the collar phone is. Give a side of the collarbone,

1397
04:58:48.040 --> 04:58:51.279
and then just message in the hole of the chest,

1398
04:59:00.479 --> 04:59:12.520
moving the chest around. Because it's quite a large area,

1399
04:59:14.439 --> 04:59:21.880
you can move from one side to the next, moving

1400
04:59:22.279 --> 04:59:33.279
my hands underneath pretty much where your arms are stretching up,

1401
04:59:35.439 --> 04:59:38.479
stretching some of the muscles of your back in the process,

1402
04:59:43.759 --> 04:59:52.400
moving up over your chest and they're moving down again,

1403
05:00:05.040 --> 05:00:09.799
and then allowing my hands to just massage gently and

1404
05:00:10.119 --> 05:00:16.840
slide down towards your stomach, starting in the middle of

1405
05:00:16.959 --> 05:00:26.520
your chest, and then gradually my hands moving apart and

1406
05:00:26.880 --> 05:00:32.479
massage in and slide in at the same time, moving

1407
05:00:32.639 --> 05:00:51.360
down to just below your red cage, moving down, then

1408
05:00:51.479 --> 05:01:00.720
massaging up again, giving your chest all the attention and

1409
05:01:00.880 --> 05:01:15.319
it needs to feel completely relaxed. Remembering that I'm also

1410
05:01:15.479 --> 05:01:20.720
going to be focusing on your sides as well, an

1411
05:01:20.840 --> 05:01:27.119
area that really doesn't get much attention but feels really

1412
05:01:27.240 --> 05:01:37.439
good when it's massaged. Just stroking my hands down the

1413
05:01:37.639 --> 05:01:44.560
sides of your body, just below your arms, all the

1414
05:01:44.599 --> 05:01:58.040
way down to your hips. Now move into your stomach area.

1415
05:02:00.279 --> 05:02:03.959
Can stand one side of you like I did when

1416
05:02:04.000 --> 05:02:08.799
I did your lower back. I'm gonna do a similar

1417
05:02:09.000 --> 05:02:18.119
process of just stretching the muscles from your side, gently

1418
05:02:20.560 --> 05:02:32.360
massaging from one side to the next, move in the

1419
05:02:32.520 --> 05:02:36.840
whole area from below your ribs all the way down

1420
05:02:37.799 --> 05:02:47.599
to below your belly button, and then move around to

1421
05:02:47.680 --> 05:02:57.799
the other side of you and repeat that process of

1422
05:02:58.200 --> 05:03:13.240
relaxing deeply, calmly. You feel loose, You feel free. And

1423
05:03:13.360 --> 05:03:18.159
it's something about having your stomach message that's different from

1424
05:03:18.279 --> 05:03:25.439
any other part because we do have a tendency of

1425
05:03:25.639 --> 05:03:30.759
holding a different kind of stress in our stomach that

1426
05:03:30.880 --> 05:03:39.319
we may not be aware of. As I now message

1427
05:03:39.439 --> 05:03:48.880
your stomach in front of your stomach, making circles around

1428
05:03:49.200 --> 05:03:57.639
your belly button, and then go in the other way around,

1429
05:04:04.200 --> 05:04:09.919
there's a gentleness and a freedom that comes from feeling

1430
05:04:10.599 --> 05:04:20.880
how you're feeling. As I now move down the tops

1431
05:04:20.959 --> 05:04:27.680
of your thighs the muscles, massaging them, and I can

1432
05:04:27.840 --> 05:04:33.759
do this two legs at the same time, pressing down,

1433
05:04:36.639 --> 05:04:42.759
massaging deeply those muscles in your thighs at front of

1434
05:04:42.880 --> 05:04:53.840
your thighs, and moving down to your knees, gently massaging

1435
05:04:53.919 --> 05:05:04.799
your knees s adding down your shins, putting pressure on

1436
05:05:05.000 --> 05:05:17.040
either side of your shin gently softly but firmly, moving

1437
05:05:17.200 --> 05:05:26.360
down to your ankles, stroking the tops of your feet,

1438
05:05:32.520 --> 05:05:37.919
and then with each foot in each hand, just gently

1439
05:05:38.159 --> 05:05:46.479
messaging the whole of the foot, the top, the bottom,

1440
05:05:47.279 --> 05:05:55.560
your heel, your ankle, your toes, messaging every part of

1441
05:05:55.680 --> 05:06:05.400
your feet. It feels so good. Just let go and

1442
05:06:05.680 --> 05:06:30.560
enjoy the process. Enjoy feeling so deeply relaxed, so much comfort,

1443
05:06:30.759 --> 05:06:37.720
and so many feelings that come just from touching your skin.

1444
05:06:48.439 --> 05:06:54.400
And you can just lie there for as long as

1445
05:06:54.479 --> 05:07:07.040
you choose, enjoying the feeling of deep comfort from being

1446
05:07:07.200 --> 05:07:38.959
massaged by me. Enjoy fearing deeply. Lights and all we're

1447
05:07:39.000 --> 05:07:48.159
gonna do is blow out some candles. In your mind,

1448
05:07:59.720 --> 05:08:10.159
so going to be a hundred candles, and you're going

1449
05:08:10.200 --> 05:08:19.520
to blow each one out individually, one by one, starting

1450
05:08:20.400 --> 05:08:28.919
at one hundred. As I count down all the way

1451
05:08:28.959 --> 05:08:36.520
down to one, and each time I say a number,

1452
05:08:42.040 --> 05:08:48.880
you can imagine that candle in front of you, and

1453
05:08:48.919 --> 05:08:58.720
I'd like you to actually physically generally blow that candle out,

1454
05:09:05.040 --> 05:09:17.200
just so it's not big blows, just a gentle, and

1455
05:09:17.400 --> 05:09:26.959
that candle will extinguish. And then I'll say the next

1456
05:09:27.080 --> 05:09:37.880
number as we moved down, and you can just blow

1457
05:09:37.959 --> 05:09:47.319
that one out as well. And as we move down

1458
05:09:47.479 --> 05:09:58.080
the numbers, you'll find yourself feeling more and more relaxed.

1459
05:10:01.080 --> 05:10:07.080
If you need to sleep, you also find yourself becoming

1460
05:10:08.840 --> 05:10:22.520
incredibly tired and sleepy. In fact, you may struggle to

1461
05:10:22.680 --> 05:10:35.599
blow out all one hundred of these candles. As you

1462
05:10:36.720 --> 05:11:03.639
feel more and more deeply relaxed, more and more deeply tired,

1463
05:11:07.959 --> 05:11:15.799
And the further you go down, the more your mind

1464
05:11:17.599 --> 05:11:29.919
starts to drift. You may find that you stop listening

1465
05:11:30.159 --> 05:11:42.720
to me after a while. And even though there may

1466
05:11:42.799 --> 05:11:51.479
be background sounds where you are, you'll be aware of

1467
05:11:51.599 --> 05:11:56.840
those sounds at the moment.

1468
05:12:01.840 --> 05:12:02.319
Be me.

1469
05:12:05.840 --> 05:12:20.639
Start to just not even notice them at all, because

1470
05:12:20.799 --> 05:12:34.360
they're unimportant. Where I am, I've got the sounds of

1471
05:12:34.439 --> 05:12:41.400
the birds, there's horrors, the pigeon who likes to say

1472
05:12:41.479 --> 05:12:47.759
hello sometimes, and there's the odd plane that goes by,

1473
05:12:50.799 --> 05:13:04.200
maybe traffic and trains in the distance. But none of

1474
05:13:04.279 --> 05:13:19.520
that seems important whatsoever. More candles you blow out less important.

1475
05:13:21.000 --> 05:13:37.040
Anything is. More candles you blow out. The further seemed

1476
05:13:37.279 --> 05:13:56.599
to move away from sounds and from general date days.

1477
05:13:57.040 --> 05:14:13.119
Stuff seems to just move away on insane. You feel

1478
05:14:13.639 --> 05:14:33.840
more calma with every candle you blow out guiding you

1479
05:14:37.319 --> 05:14:50.400
the next number, do you hear me say, and then

1480
05:14:50.479 --> 05:15:08.159
you blow that candle out to so easy, so simple.

1481
05:15:17.680 --> 05:15:31.680
We're gonna start by introducing the first candle, which is

1482
05:15:31.759 --> 05:15:50.639
a hundred. First candles one hundred. When you blow that

1483
05:15:51.040 --> 05:16:10.560
candle out, you'll find immediately a slight change in how

1484
05:16:10.680 --> 05:16:22.040
you feel, as well as the real sense of positivity

1485
05:16:22.959 --> 05:16:57.360
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1486
05:17:00.279 --> 05:17:41.720
blow out by candle now ninety nine, candle ninety eight,

1487
05:18:02.279 --> 05:19:35.400
CAN ninety seven, CAM ninety six, TEND ninety five and

1488
05:19:40.240 --> 05:21:15.360
ninety four, candle ninety three, hand ninety two and ninety one,

1489
05:21:33.799 --> 05:22:37.200
ten to ninety and eighty two, nine and eighty eight

1490
05:23:07.360 --> 05:26:04.639
can eighties, can do eighty eight five n N seven

1491
05:26:18.000 --> 05:29:31.639
eighty two and two one can seventy nine, can do

1492
05:29:36.919 --> 05:30:25.040
seventy eight can dole seventy seven, candle seventy six, candle

1493
05:30:28.720 --> 05:31:30.200
seventy five, candle seventy four, candle seventy three, candle seventy two,

1494
05:31:42.759 --> 05:32:54.759
candle seventy one, candle seventy one and seventy and sixty

1495
05:32:54.959 --> 05:33:44.119
nine candle sixty eight, candle sixty seven, candle sixty five

1496
05:33:52.439 --> 05:34:56.200
candle sixty four, candle sixty four, candle sixty three, candle

1497
05:34:58.279 --> 05:36:51.240
sixty sixty one, candle sixty fifty nine and fifty eight,

1498
05:37:02.080 --> 05:38:27.639
candle fifty seven, candle fifty six, candle fifty five, candle

1499
05:38:31.639 --> 05:39:48.400
fifty four, handle fifty three, ten fifty two fifty two

1500
05:40:20.880 --> 05:41:58.560
can to, can do fiftty one candle fifty candle foty nine,

1501
05:42:29.119 --> 05:43:52.360
can foot it ate candle forty seven, candle forty six,

1502
05:44:20.400 --> 05:46:18.000
candle forty five and forty two. Jendle who do end

1503
05:46:23.080 --> 05:48:23.560
forty candle thirty nine and thirty eight, can't do thirty seven,

1504
05:49:02.639 --> 05:50:36.000
canto thirty five, can't do thirty four, TENO thirty three,

1505
05:51:08.599 --> 05:54:02.599
handle thirty one, candle four and twoin ten nine and

1506
05:54:07.240 --> 05:56:32.680
firty eight and twenty seven and twenty six, candle twenty

1507
05:56:33.360 --> 05:58:36.439
five and twoin T four, end twenty three and.

1508
05:58:38.880 --> 05:59:20.000
Twin keep and tuent You want.

1509
05:59:54.520 --> 06:03:44.880
And to see one can do ninety candle seven, canl sixteen, chancel.

1510
06:03:49.080 --> 06:05:06.439
Four and.

1511
06:05:11.759 --> 06:09:47.159
Ooh, candle eleven, hands y nine, cham to eight, chendo six,

1512
06:10:41.040 --> 06:14:30.439
jim came four and do seven two can oh? Let

1513
06:14:30.479 --> 06:14:40.400
go of all of those thoughts, worries, concerns about the past, thoughts,

1514
06:14:40.479 --> 06:14:45.319
about the future and even things you've been thinking about today.

1515
06:14:47.400 --> 06:14:52.520
Just let it all go because none of it is

1516
06:14:52.759 --> 06:15:07.159
useful in this moment. This is your opportunity to just

1517
06:15:07.520 --> 06:15:21.919
focus on feeling relaxed, allowing yourself to get in touch

1518
06:15:22.040 --> 06:15:31.479
with that natural sense of peace that we all have

1519
06:15:31.840 --> 06:15:38.959
within us. It's available for everyone. It just sometimes takes

1520
06:15:39.840 --> 06:15:43.560
a little bit of effort to set up the right

1521
06:15:46.040 --> 06:15:50.080
time and place in order for you to just let go.

1522
06:15:53.639 --> 06:15:59.159
Because when you do decide to let go and relax,

1523
06:16:01.720 --> 06:16:08.400
that's what your body starts to do because you've chosen.

1524
06:16:09.919 --> 06:16:16.880
You've chosen to just allow your body to unwind and

1525
06:16:17.040 --> 06:16:24.040
your mind starts to slow down. And it's a nice feeling.

1526
06:16:26.080 --> 06:16:29.200
It's a nice feeling at the beginning, just to know

1527
06:16:30.360 --> 06:16:40.439
that you have chosen to decide to relax deeply, and

1528
06:16:40.560 --> 06:16:47.119
because you've made that decision, your body will just follow suit,

1529
06:16:49.680 --> 06:16:54.319
because sometimes all the muscles in your body need is

1530
06:16:54.639 --> 06:17:04.279
just permission from you to relax. Because so often we're busy,

1531
06:17:04.520 --> 06:17:08.720
we're going from here to there, we're walking around, and

1532
06:17:08.840 --> 06:17:16.159
we're doing stuff, and the body doesn't have any time

1533
06:17:16.400 --> 06:17:24.799
or space to really relax deeply, so it kind of

1534
06:17:24.919 --> 06:17:30.479
waits for you to lead the way, waits for your permission.

1535
06:17:34.799 --> 06:17:41.319
And when you do give your permission, when you give

1536
06:17:41.360 --> 06:17:47.680
the say so, when you say okay, it's time for

1537
06:17:47.759 --> 06:17:57.439
your body to let go completely and relax totally, your

1538
06:17:57.479 --> 06:18:03.919
body just follows. It's like a breath of relief.

1539
06:18:05.159 --> 06:18:05.360
Ah.

1540
06:18:06.720 --> 06:18:13.840
Good, I can now relax. That feeling at the end

1541
06:18:13.919 --> 06:18:17.000
of a day, of a very physical day that you

1542
06:18:17.159 --> 06:18:21.040
may experience in the past, where you get home and

1543
06:18:21.159 --> 06:18:24.919
you just sit down on a chair, maybe you kick

1544
06:18:25.000 --> 06:18:31.240
your shoes off and not Ah, feels so nice knowing

1545
06:18:31.319 --> 06:18:35.159
that you don't have to get up again for a

1546
06:18:35.200 --> 06:18:38.799
little while at least if you choose you can just

1547
06:18:38.959 --> 06:18:47.720
sit there for maybe an hour to It feels blissful.

1548
06:18:51.799 --> 06:18:56.479
And just by sitting down like that, your body knows

1549
06:18:57.080 --> 06:19:02.000
that it's time to relax. Your body has been given

1550
06:19:02.119 --> 06:19:09.040
permission from you. Because it's a mindset in your mind,

1551
06:19:12.400 --> 06:19:22.799
you're prepared to let go of everything and just completely

1552
06:19:24.000 --> 06:19:32.799
allow all the stress of your body to evaporate. Any

1553
06:19:33.040 --> 06:19:46.959
tensions can just gradually vanish. It's almost like magic, really,

1554
06:19:52.560 --> 06:19:59.560
because that sense of relaxation in your body, it's a

1555
06:19:59.680 --> 06:20:06.159
very natural state. It's not something unusual. It may feel

1556
06:20:06.279 --> 06:20:09.919
unusual when you first start to relax, if you if

1557
06:20:09.959 --> 06:20:14.319
you haven't really spent a lot of time focusing and

1558
06:20:15.040 --> 06:20:19.520
giving yourself this space to let go completely and relax.

1559
06:20:20.520 --> 06:20:27.159
They seem are most alien, but it isn't. It's actually

1560
06:20:28.520 --> 06:20:33.680
the most natural thing in the world to let go completely,

1561
06:20:35.400 --> 06:20:43.200
to relax totally, the most natural thing in the world

1562
06:20:45.840 --> 06:20:55.919
to allow yourself to feel really calm in your mind.

1563
06:20:58.520 --> 06:21:06.200
And it is almost like a literal unwinding. It's like

1564
06:21:06.360 --> 06:21:13.919
you press a button and all the tension just releases,

1565
06:21:15.279 --> 06:21:18.680
and it's like a wheel, like a cog, like the

1566
06:21:18.759 --> 06:21:22.720
inside of a clock, just unwinding. And it's almost like

1567
06:21:22.880 --> 06:21:27.959
you could see the little wind up knob that's used

1568
06:21:28.880 --> 06:21:32.880
just going the opposite way that you choose to wind

1569
06:21:32.959 --> 06:21:41.479
it up, and the energy that fremetic stress for energy

1570
06:21:43.000 --> 06:21:53.279
gradually winding down, losing its power, losing its strength. As

1571
06:21:53.360 --> 06:22:02.759
a sense of relaxation becomes stronger and deeper, and you

1572
06:22:02.959 --> 06:22:11.080
may find a the more relaxed you feel, that your

1573
06:22:11.279 --> 06:22:21.240
mind starts to wonder, maybe just seem to stop listening

1574
06:22:21.319 --> 06:22:25.919
to me for a while, and your mind goes somewhere else,

1575
06:22:27.360 --> 06:22:33.200
and then you realize you're listening to me again, and

1576
06:22:33.319 --> 06:22:42.319
that's just your mind drifting to sleep, which is quite natural,

1577
06:22:43.880 --> 06:22:51.799
because sometimes when we're stressed and tense, we're not may

1578
06:22:51.880 --> 06:22:56.319
I actually be aware of what we need or we

1579
06:22:56.479 --> 06:23:05.159
physically or emotionally need in this moment. But when you

1580
06:23:05.880 --> 06:23:13.000
allow your body and mind to relax completely and you

1581
06:23:13.200 --> 06:23:22.360
let go of all thoughts, concerns, worries, ideas, all letting

1582
06:23:22.400 --> 06:23:31.400
them go, allowing them to drop onto the floor, when

1583
06:23:31.479 --> 06:23:37.439
you start to get in touch with the feelings of

1584
06:23:39.319 --> 06:23:49.680
such relaxation, this feels so nice, to be in touch

1585
06:23:50.159 --> 06:23:56.360
with the calmness of the different body parts as they

1586
06:23:59.159 --> 06:24:11.880
become looser and looser, and even your breathing seems easier

1587
06:24:12.599 --> 06:24:21.959
and more natural, effortless, as that cool ouenters through your

1588
06:24:22.119 --> 06:24:32.479
mouth or nose into your lungs, breathing in comforts and relaxation,

1589
06:24:35.080 --> 06:24:41.000
and then just breathing out any excess remain intention or

1590
06:24:41.200 --> 06:24:51.680
stress from every part of your body and mind. And

1591
06:24:51.799 --> 06:24:56.799
as you start to focus on your mind, maybe you

1592
06:24:57.119 --> 06:25:05.200
notice that things come to a standstill or maybe just

1593
06:25:05.919 --> 06:25:13.919
much much lower than before, because your mind is not

1594
06:25:14.360 --> 06:25:25.000
really needed when listening to my voice, which allows your

1595
06:25:25.119 --> 06:25:33.560
mind to relax just as deeply as your body, And

1596
06:25:33.720 --> 06:25:45.520
that's synchronicity between the relaxation of your body and relaxation

1597
06:25:46.479 --> 06:25:58.319
of your mind. Let you know that feeling completely calm, loose,

1598
06:25:58.680 --> 06:26:12.880
and relaxed real is a great healing experience fear and

1599
06:26:13.159 --> 06:26:25.639
has so many positive benefits for your body, mind, and

1600
06:26:25.759 --> 06:26:34.439
your life. To be able to lect over everything and

1601
06:26:34.680 --> 06:26:45.040
to relax completely in all parts of your body and mind.

1602
06:26:47.439 --> 06:27:03.159
Even your bones has arise, all your muscles arise, even

1603
06:27:03.479 --> 06:27:17.000
the skin that covers your body is relaxed. Every hair

1604
06:27:20.119 --> 06:27:34.439
that you have is also deeply relaxed. And your brain

1605
06:27:38.319 --> 06:27:52.880
really starts to feel the benefits this healing relaxation. And

1606
06:27:53.119 --> 06:27:59.479
as you focus on the inside of your scalp where

1607
06:27:59.479 --> 06:28:05.799
your brain is, you can start to realize and notice

1608
06:28:07.400 --> 06:28:18.599
the benefits of your brain relaxing deeply. Then it's your

1609
06:28:18.759 --> 06:28:30.520
brain continues to relax It sends those messages to the

1610
06:28:30.680 --> 06:28:39.319
rest of your body and your mind to re relax

1611
06:28:40.439 --> 06:29:00.479
e and more deeply, relax me more completely. Let's go

1612
06:29:00.680 --> 06:29:13.040
of any remaining thoughts or concerns, allow them just drop

1613
06:29:13.319 --> 06:29:22.439
onto the floor because they're no longer necessary in this moment.

1614
06:29:24.720 --> 06:29:37.520
In this moment of deep relaxation and calmness, filling your

1615
06:29:37.639 --> 06:30:02.439
brain with deep, concentrated, healing, calming, relaxing every part of

1616
06:30:02.560 --> 06:30:24.080
your brain feeling so loose and comfortable, so relaxed and peaceful.

1617
06:30:27.400 --> 06:30:38.720
Your brain feels so light and so healthy in that

1618
06:30:39.080 --> 06:30:52.639
sense of deep deep comfort really does allow you to

1619
06:30:53.040 --> 06:31:05.240
enjoy those ever increase in sensations. Comfort that is spreading

1620
06:31:06.720 --> 06:31:18.560
throughout your body, relaxing each and every muscle of your body,

1621
06:31:21.000 --> 06:31:40.959
eat deeper and deeper, much more deeper than before, much

1622
06:31:42.080 --> 06:31:53.200
more comfort spreading through your body and your mind.

1623
06:31:56.240 --> 06:31:58.119
Be so.

1624
06:32:00.080 --> 06:32:16.080
Peaceful and calm, so very very peaceful in avery part

1625
06:32:18.720 --> 06:32:37.400
of your body. Letting go, h a everything averything, so peaceful, calm,

1626
06:32:40.799 --> 06:32:56.200
so realized. A very second the passes you feel.

1627
06:32:58.200 --> 06:33:17.080
Deepo deper relax deeper and deeper, relax.

1628
06:33:19.560 --> 06:33:38.520
Came so calm peace for so very piece, from your

1629
06:33:38.840 --> 06:33:51.119
head down to your ties. Such peace and comfort growing

1630
06:33:51.639 --> 06:34:05.360
all the time, Such peace and comfort, but spreading through

1631
06:34:05.959 --> 06:34:20.639
your body and mind deep and deeper, such comforts, spreading

1632
06:34:21.919 --> 06:34:33.400
and sinking deeper into airy muscle of your body. So

1633
06:34:33.639 --> 06:34:53.119
the feel amazing, so laxed, so peace so so last

1634
06:34:57.119 --> 06:35:13.479
and peaceful. Letting go. You're going to do a body scan,

1635
06:35:15.240 --> 06:35:21.639
focusing on firstly how you feel in your body, not

1636
06:35:21.799 --> 06:35:27.200
trying to change how you feel, not trying to relax,

1637
06:35:28.479 --> 06:35:33.479
not trying to move away from any discomfort or stress

1638
06:35:33.680 --> 06:35:41.119
or tension. Just accepting, observing and accepting how you feel

1639
06:35:42.080 --> 06:35:47.040
in the different parts of your body, Just allowing yourself

1640
06:35:48.439 --> 06:35:55.880
to be exactly as you are, to notice, to get

1641
06:35:55.959 --> 06:36:04.599
in touch with how you actually feel in this moment.

1642
06:36:08.080 --> 06:36:14.599
I'm going to start off by focusing on your hands.

1643
06:36:19.159 --> 06:36:26.880
Just be aware of your hands. I'd like you to

1644
06:36:27.080 --> 06:36:32.040
move your hands around, just maybe move your fingers a

1645
06:36:32.119 --> 06:36:40.159
little bit. I've been enclosing your hands very gently, just

1646
06:36:40.680 --> 06:36:46.080
so that you can get in touch with how your

1647
06:36:46.279 --> 06:37:09.080
hands and your fingers feel, very very slow movement. Focusing

1648
06:37:09.319 --> 06:37:16.479
now on your feet, And if you can just do

1649
06:37:17.439 --> 06:37:21.799
kind of an equivalent with your feet is you've just

1650
06:37:22.040 --> 06:37:30.279
done with your hands, Maybe turn in your ankles, moving

1651
06:37:30.360 --> 06:37:42.159
your feet around, moving your toes gently, only very gently

1652
06:37:42.439 --> 06:37:54.360
and very slowly, noticing how your feet feel in this moment.

1653
06:38:01.319 --> 06:38:07.119
Focusing now and your eyes, and I like you to

1654
06:38:07.400 --> 06:38:14.439
just focus on your eyelids. Maybe you can open and

1655
06:38:14.520 --> 06:38:19.040
close your eyes a couple of times to really get

1656
06:38:19.119 --> 06:38:22.959
in touch with how you feel. When you do close

1657
06:38:23.000 --> 06:38:31.040
your eyes, the muscle changes in your eyes when you

1658
06:38:31.159 --> 06:38:40.040
do close them, maybe raising your eyebrows, it stretches the

1659
06:38:40.200 --> 06:38:51.000
tops of your eyes, perhaps squinting your eyes, scrunching up

1660
06:38:51.080 --> 06:38:55.639
your eyes, just so you can here it again, in

1661
06:38:55.799 --> 06:39:06.040
touch with all that aspect of how your eyes feel.

1662
06:39:08.799 --> 06:39:24.639
Right now, now focusing on your thighs, and it just

1663
06:39:24.720 --> 06:39:33.080
starts you to gently tense your thighs, just very very gently,

1664
06:39:35.400 --> 06:39:46.040
just enough so you can become more attuned to the

1665
06:39:47.360 --> 06:39:55.799
physical sensation of your upper legs, the front of your thighs,

1666
06:39:56.119 --> 06:40:07.119
and the backs of your thighs. Noticing and observing how

1667
06:40:09.479 --> 06:40:24.520
your thighs fear. Right now, moving your focus to the

1668
06:40:24.639 --> 06:40:31.479
back of your neck, just noticing the back of your neck,

1669
06:40:33.000 --> 06:40:38.240
the muscles, and of course they lead to the side

1670
06:40:38.319 --> 06:40:42.479
of your neck. They also lead to the top of

1671
06:40:42.560 --> 06:40:48.919
your back, which leads to your shoulders. So as your

1672
06:40:49.240 --> 06:40:56.119
focus on the back of your neck, maybe can move

1673
06:40:56.240 --> 06:41:03.720
your head gently upwards as if you're looking up, Maybe

1674
06:41:04.959 --> 06:41:09.000
moving your head down as if you were looking down.

1675
06:41:12.159 --> 06:41:17.000
Perhaps moving your head side to side, right to left,

1676
06:41:19.000 --> 06:41:30.200
only very slowly and very gently. I'm not trying to

1677
06:41:30.639 --> 06:41:41.479
force anything. It has to be very very gentle, just

1678
06:41:42.159 --> 06:41:52.959
so you can be more in touch with the feelings,

1679
06:41:54.759 --> 06:42:03.240
with the sensations physical sensation of how the back of

1680
06:42:03.360 --> 06:42:22.200
your neck feels right now, as we now focus on

1681
06:42:22.360 --> 06:42:28.279
the tops of your arms, the parts where your biceps

1682
06:42:28.400 --> 06:42:32.680
and your triceps are between your elbow and your shoulders.

1683
06:42:36.439 --> 06:42:41.319
To focus on those parts, the tops of your arms,

1684
06:42:43.520 --> 06:42:51.080
you may like to just tense them, but very very

1685
06:42:51.240 --> 06:43:00.840
gently and slowly, so you're not straining or putting any

1686
06:43:02.119 --> 06:43:11.680
pressure whatsoever on your arms. It's just so that you

1687
06:43:11.880 --> 06:43:21.159
can gain more of a sense of how your upper

1688
06:43:21.560 --> 06:43:33.880
arms are feeling in this moment and just noticing as

1689
06:43:33.959 --> 06:43:46.360
you gently, very gently and slowly tighten the muscles and

1690
06:43:46.479 --> 06:43:55.840
then let go notice how the tops of your arms

1691
06:43:56.159 --> 06:44:14.680
feel right now. As a now focus on your stomach,

1692
06:44:17.520 --> 06:44:22.119
the area the lower abdomen area below your belly button,

1693
06:44:24.520 --> 06:44:31.759
moving all the way down to your hips, just above

1694
06:44:31.840 --> 06:44:45.080
your grind. Maybe you're able to tense these muscles in

1695
06:44:45.240 --> 06:45:01.000
the area very very gently and slowly, if that's a

1696
06:45:01.159 --> 06:45:06.319
difficult thing to do, and maybe you can just move

1697
06:45:07.880 --> 06:45:15.759
your body, pushing your stomach up, maybe moving a little

1698
06:45:15.799 --> 06:45:21.919
bit to the side using your hips, just so you

1699
06:45:22.439 --> 06:45:31.479
can get more in tune with how your lower abdomen

1700
06:45:31.759 --> 06:45:51.439
area is feeling in this moment. Just noticing the physical

1701
06:45:53.319 --> 06:46:13.759
sensations of your lower abdomen as you move your attention

1702
06:46:16.279 --> 06:46:27.720
to your mouth, notice in your lips and inside your mouth,

1703
06:46:30.040 --> 06:46:47.200
the teeth, your guns, your tongue, Just noticing how your

1704
06:46:47.400 --> 06:46:56.599
tongue in your mouth feels. It may help by moving

1705
06:46:56.919 --> 06:47:03.400
your tongue around your mouth, of moving it to your left,

1706
06:47:05.159 --> 06:47:10.840
maybe pressing it gently against the side of your mouth,

1707
06:47:12.400 --> 06:47:17.360
and then to the right, gently to the side of

1708
06:47:17.479 --> 06:47:25.400
your mouth, perhaps pressing up against the top of your mouth,

1709
06:47:26.599 --> 06:47:32.439
and then down gently against the bottom of your mouth.

1710
06:47:35.159 --> 06:47:51.360
Aways very slowly, in a very very gentle so that

1711
06:47:51.560 --> 06:48:07.000
you can be aware of how you feel in your

1712
06:48:07.119 --> 06:48:28.400
mouth area. Now I'm going to focus on your wrists,

1713
06:48:39.000 --> 06:48:43.720
and I'm going to ask you to maybe just routate

1714
06:48:45.400 --> 06:48:52.400
your wrists by moving your hands in a circular motion

1715
06:48:53.680 --> 06:49:17.040
very gently and slowly, just so you can feel the

1716
06:49:17.240 --> 06:49:34.360
sensations that you are currently experiencing in your risks. Perhaps

1717
06:49:34.680 --> 06:49:46.680
move in your hands up and down again, very very

1718
06:49:47.200 --> 06:50:23.479
gently and slowly, very gentzol and slow. As we now

1719
06:50:26.159 --> 06:50:40.680
start to observe your lower back. The bad part is

1720
06:50:42.360 --> 06:50:58.040
just above of your hips, where your coxis are a

1721
06:50:58.240 --> 06:51:05.119
whole area, which also really does include the sides of

1722
06:51:05.240 --> 06:51:16.080
your body, because those muscles are very much connected as

1723
06:51:16.159 --> 06:51:23.200
those muscles also move into your hip aia, connecting too

1724
06:51:23.319 --> 06:51:38.279
your buttocks the sides of your hips, And if you're

1725
06:51:39.560 --> 06:51:48.319
physically able to do so, maybe you can very gently

1726
06:51:50.479 --> 06:52:03.799
just move your body evisus slightly, very slowly, some side

1727
06:52:04.000 --> 06:52:24.000
to side, just enough to gauge how you feel in

1728
06:52:24.200 --> 06:52:39.279
your lower back. Perhaps it could even move your hips

1729
06:52:39.680 --> 06:52:53.439
gently up and down, gently and slowly, in order to

1730
06:52:58.000 --> 06:53:07.560
be in touch with the physical sensations of your law

1731
06:53:07.720 --> 06:53:36.880
back as we know live to your attention. To your jaw,

1732
06:53:40.159 --> 06:53:45.799
an area from your chin all the way up to

1733
06:53:46.040 --> 06:54:02.639
near where your ears are. All of your jaw, you

1734
06:54:02.759 --> 06:54:11.279
can just if it's okay to do so, gently open

1735
06:54:11.439 --> 06:54:21.240
your mouth, not wide, no stretching, just very gently and

1736
06:54:24.200 --> 06:54:39.720
slowly opening your mouthing, closing your mouth very gently and slowly,

1737
06:54:49.319 --> 06:55:03.040
so you can be in touch with how your jaw feels.

1738
06:55:06.439 --> 06:55:06.599
Now.

1739
06:55:33.319 --> 06:55:48.560
I need to sit now in your chest area. You

1740
06:55:48.680 --> 06:55:56.319
don't need to do anything to move your chest because

1741
06:55:56.400 --> 06:56:06.680
it moves every time you breathe, and it moves very

1742
06:56:07.080 --> 06:56:26.639
gently and slowly automatically with each bread you take. As

1743
06:56:26.720 --> 06:56:45.119
you focus on how your chest feels when you breathe,

1744
06:57:14.040 --> 06:57:28.919
move in your focus to your forearms, your elbows. Maybe

1745
06:57:29.240 --> 06:57:41.799
you're able to very gently and slowly tense the muscles

1746
06:57:43.119 --> 06:57:49.639
in your forearms, and when you do that, you can

1747
06:57:49.959 --> 06:58:21.840
feel your elbows as well, very gently and slowly, gently

1748
06:58:25.279 --> 06:59:09.240
and softly obsad your forearms and dillpoys. No focus the

1749
06:59:09.400 --> 06:59:21.240
rest of your back, your upper back and the middle

1750
06:59:22.840 --> 06:59:45.560
the middle of your back again this part of your body. News. Also,

1751
06:59:46.279 --> 06:59:57.400
every time you pray, you may not notice that usually

1752
07:00:02.799 --> 07:00:09.240
likes you serve your upper back. In the middle of

1753
07:00:09.400 --> 07:00:34.400
your back, you can really feel that gento and mement.

1754
07:01:09.000 --> 07:01:22.720
Moving your focus into your area, your butties, no grain,

1755
07:01:25.439 --> 07:01:59.959
those muscles and those bones in your midsection. Just notice

1756
07:02:00.159 --> 07:02:21.959
sense how your hips feel. Right now, you can very

1757
07:02:22.720 --> 07:02:38.680
very gently move your hips maybe side decide, very gently and.

1758
07:02:59.360 --> 07:03:20.560
Very softly, and.

1759
07:03:27.279 --> 07:03:44.040
Everything starts to slow down, including the thoughts in your

1760
07:03:44.159 --> 07:03:55.959
mind and your mind itself just starts to gradually. It

1761
07:03:56.040 --> 07:04:02.400
doesn't have to be instant, but just gradually starting to.

1762
07:04:03.799 --> 07:04:12.560
It's almost like time is streight chin. It's a slower

1763
07:04:12.720 --> 07:04:20.599
pace to maybe what you're used to in your day

1764
07:04:20.680 --> 07:04:42.680
to day life. It's a slower movement of energy, very

1765
07:04:47.080 --> 07:04:55.520
small movements which make up the larger movements, which is

1766
07:04:55.560 --> 07:05:04.000
always the case. You move your hand, it might seem

1767
07:05:04.080 --> 07:05:08.720
like it's one movement, but it's lots of minute different

1768
07:05:09.000 --> 07:05:20.279
muscles moving in accordance with each other. And what happens

1769
07:05:20.599 --> 07:05:32.560
in this space that we're sharing is we move from

1770
07:05:35.479 --> 07:05:53.720
that big movement into those smaller movements. Starting to focus

1771
07:05:54.040 --> 07:06:04.279
on how you body feels, not just as a whole,

1772
07:06:05.680 --> 07:06:08.799
not just oh, i'm feel in this way. I'm feeling

1773
07:06:09.880 --> 07:06:15.840
stressed or tense, or I'm feeling relaxed and calm. I'm

1774
07:06:15.959 --> 07:06:22.959
feeling this way, I'm feeling that way. Starting to notice

1775
07:06:23.200 --> 07:06:35.400
that your body begins to present to you small feelings

1776
07:06:37.000 --> 07:06:54.240
around your body, small physical sensations in your legs, whether

1777
07:06:54.639 --> 07:07:07.439
pleasurable or not. Maybe resisting the temptation to label them

1778
07:07:10.319 --> 07:07:17.959
or to judge them those feelings. Just thinking them, thinking

1779
07:07:18.000 --> 07:07:31.159
about them is just being neutral, just feelings, not being

1780
07:07:32.240 --> 07:07:42.560
particularly concerned, but just noticing what your body is telling you,

1781
07:07:50.319 --> 07:07:56.520
the feelings in your arms, instead of feeling the whole

1782
07:07:56.759 --> 07:08:06.520
of the arm, maybe notice those individual feelings, all those

1783
07:08:06.599 --> 07:08:18.400
different muscles and the skin, the hairs of your arms,

1784
07:08:18.680 --> 07:08:23.479
the all the internal parts of your arms, the veins,

1785
07:08:33.599 --> 07:08:42.759
the bones, just being aware of maybe your elbow on

1786
07:08:42.880 --> 07:08:51.200
your right arm has a certain feeling. Maybe your left

1787
07:08:51.319 --> 07:09:03.680
wrist also has its own end of it's your physical sensation.

1788
07:09:16.119 --> 07:09:22.840
What about your forearm on your right arm, you're right forearm.

1789
07:09:30.200 --> 07:09:36.279
There may not be any particular feeling that you could

1790
07:09:36.319 --> 07:09:44.200
even give a name to, may not feel like anything

1791
07:09:45.200 --> 07:09:55.439
other than just a feeling. You know, it's there. The

1792
07:09:55.560 --> 07:10:02.040
feelings in your shoulders. Your shoulders, when you think about them,

1793
07:10:03.240 --> 07:10:07.560
kind of almost like they're the same, you know, the

1794
07:10:07.639 --> 07:10:12.599
same feeling, almost like you both of your shoulders are

1795
07:10:12.720 --> 07:10:25.479
just one thing. Of course they're not. And when you

1796
07:10:25.720 --> 07:10:31.720
focus on your left shoulder and then on your right shoulder,

1797
07:10:33.759 --> 07:10:38.240
maybe find that you move the muscles a little bit,

1798
07:10:39.799 --> 07:10:53.520
maybe tense the muscles gently, noticing the difference in each

1799
07:10:54.119 --> 07:11:21.159
shoulder and your lower back, the left side of your

1800
07:11:21.240 --> 07:11:25.080
lower back and the right side of your lower back,

1801
07:11:32.919 --> 07:11:36.919
and of course that connection to your buttocks and to

1802
07:11:37.080 --> 07:11:48.880
your hips, and also moving up into the middle of

1803
07:11:48.959 --> 07:12:02.840
your back. And sometimes like right now, actually when I

1804
07:12:02.919 --> 07:12:07.040
focus on their part, when I focused on my buttocks

1805
07:12:08.919 --> 07:12:12.639
and then I focused on the middle of my back,

1806
07:12:13.040 --> 07:12:15.799
it almost felt like the muscles in my lower back

1807
07:12:15.880 --> 07:12:25.720
were being stretched very gently, just stretched a little bit.

1808
07:12:27.639 --> 07:12:34.400
Even though I wasn't doing anything to try to stretch

1809
07:12:36.439 --> 07:12:40.759
your lower back, it just seemed to happen. The feeling

1810
07:12:41.439 --> 07:13:01.439
of very gently stretching your lower back comes along. I

1811
07:13:01.520 --> 07:13:26.319
have feeling in your chest, just noticing what sensations you

1812
07:13:27.080 --> 07:13:44.080
are experiencing in your chest right now. And there's so

1813
07:13:44.319 --> 07:13:48.720
much of the chest. Obviously, there's the collar bone leading

1814
07:13:48.919 --> 07:13:55.279
to the chest. You've got the chest bone, You've got

1815
07:13:55.360 --> 07:14:03.479
the muscles in your chest. Of course, if you're female,

1816
07:14:04.159 --> 07:14:14.560
there's possibly the breasts. You're male, you've got the different

1817
07:14:15.720 --> 07:14:19.919
well why not that different these days, But there may

1818
07:14:20.000 --> 07:14:28.439
be more muscles at the top of the chest, but

1819
07:14:28.560 --> 07:14:33.639
at the side underneath it's pretty much the same. Whether

1820
07:14:33.639 --> 07:14:38.279
you're a man or a woman. There's muscles there, muscles

1821
07:14:38.319 --> 07:14:43.360
that stretch out to your back, as well as breast

1822
07:14:43.400 --> 07:14:51.680
tissue which stretches and moves into your back. To just

1823
07:14:51.799 --> 07:15:11.360
being aware of your chest, being with whatever feeling there

1824
07:15:11.479 --> 07:15:31.520
is in your chest. When I noticed that, I focus

1825
07:15:31.639 --> 07:15:39.360
on my chest, I feel it in my back and

1826
07:15:39.439 --> 07:15:43.520
my upper back. I mean, I guess the obvious reason

1827
07:15:43.560 --> 07:15:53.560
would be because you know, I'll breathe in in, and

1828
07:15:53.759 --> 07:15:57.319
it stretches my chest and my back at the same time.

1829
07:16:05.240 --> 07:16:20.520
It feels it feels okay, doesn't feel I got a

1830
07:16:20.560 --> 07:16:27.080
little bit of pain in my right chest, a little

1831
07:16:27.119 --> 07:16:32.919
bit not pain, but a little discomfort, maybe stiffness, possibly,

1832
07:16:33.479 --> 07:16:42.599
I don't know. I notice my shoulders also wanting to

1833
07:16:44.959 --> 07:16:49.639
flex for some reason. I think that's probably part of

1834
07:16:49.799 --> 07:16:58.119
my upper back, that connection between my shoulders and my

1835
07:16:58.200 --> 07:17:03.759
oper back, because I can move my shoulders and stretch

1836
07:17:03.919 --> 07:17:11.360
the muscles in my back, moving the shoulders backwards or up,

1837
07:17:13.360 --> 07:17:19.720
which then moves I think it's the scapulous in your back.

1838
07:17:29.799 --> 07:17:37.439
It feels quite nice. Actually, A good thing about this

1839
07:17:37.759 --> 07:17:42.520
is you can, if you want to, you can just

1840
07:17:46.080 --> 07:17:57.799
flex or stimulate the various muscles in your body gently

1841
07:17:59.240 --> 07:18:02.680
in order to get more of a sense of how

1842
07:18:02.799 --> 07:18:17.680
they feel. And when you're relaxing, when you do tense

1843
07:18:17.759 --> 07:18:21.720
and muscle and you let it go and you let

1844
07:18:21.759 --> 07:18:30.759
it relax, it relaxes way more than it would normally.

1845
07:18:35.880 --> 07:18:40.959
You have to feel that you're able to do that.

1846
07:18:42.599 --> 07:18:46.360
There's no point in doing it if there's an issue

1847
07:18:48.279 --> 07:18:53.759
with the per part of your body. You need to

1848
07:18:53.840 --> 07:19:04.240
be gentle with yourself at all time. When relaxing deeply,

1849
07:19:07.279 --> 07:19:22.520
it's important to be kind to yourself. As you notice

1850
07:19:22.680 --> 07:19:33.799
your mind. How much has your mind slowed down since

1851
07:19:33.880 --> 07:20:00.279
we started this recording. How came and peaceful is your

1852
07:20:00.400 --> 07:20:12.479
mind right now? We have nothing to think about and

1853
07:20:12.799 --> 07:20:20.200
just my voice to listen to, because you know, the

1854
07:20:20.400 --> 07:20:31.119
intention behind this recording is relaxation. At the very least,

1855
07:20:32.680 --> 07:20:37.240
for you to feel more relaxed at the end of

1856
07:20:37.279 --> 07:20:45.520
the recording than you did at the beginning, at the

1857
07:20:45.680 --> 07:20:57.319
very least, for your mind to slow down as your

1858
07:20:57.439 --> 07:21:13.799
body continues to relax, because that's what you want to happen.

1859
07:21:17.759 --> 07:21:36.159
That's what you expect to happen, for relaxation to fill

1860
07:21:38.799 --> 07:21:51.720
your body, maybe calm in your mind to the point

1861
07:21:51.919 --> 07:22:39.279
of boredom. When you start maybe to drift away, it's

1862
07:22:39.439 --> 07:22:49.240
almost as if you're moving further away from your body

1863
07:22:49.479 --> 07:23:02.560
in your mind, just leaving that there. M kind of

1864
07:23:02.639 --> 07:23:07.599
liking it an escape pod and the spaceship and movie

1865
07:23:08.360 --> 07:23:10.959
a space movie, you know when they gets a little

1866
07:23:11.040 --> 07:23:18.279
part in it. Since the man far away from the spaceship,

1867
07:23:27.439 --> 07:24:26.400
safe to dream and continue to relax. Drifting so slow

1868
07:24:39.520 --> 07:25:34.279
and be so so rare and peace and focusing on

1869
07:25:34.439 --> 07:25:49.400
the feeding of those individual parts of your body. That's

1870
07:25:52.279 --> 07:26:11.360
a relaxing. One by one, you may find that every

1871
07:26:11.479 --> 07:26:22.520
now and then you realize that you aren't listening to

1872
07:26:22.720 --> 07:26:32.799
my voice because your mind started to imagine something different,

1873
07:26:34.240 --> 07:26:44.599
maybe started to almost move into some kind of a

1874
07:26:44.919 --> 07:26:53.799
dreamy state, and then you become aware of my voice again.

1875
07:26:57.400 --> 07:27:04.000
And even though you may want to focus on my voice,

1876
07:27:04.680 --> 07:27:12.080
you may also wish to allow your mind to just

1877
07:27:12.479 --> 07:27:32.319
drift naturally into that space of comfort and safety. As

1878
07:27:32.400 --> 07:27:49.880
you feel more comfort spreading through your body like a

1879
07:27:50.119 --> 07:28:04.479
warm blanket covering you gently, keeping your body at just

1880
07:28:07.200 --> 07:28:24.680
the perfect temperature. And even if you can hear background sounds,

1881
07:28:30.240 --> 07:28:42.599
they just don't seem to matter anymore. There's that sense

1882
07:28:42.680 --> 07:28:59.040
of peace spreads through your mind like a gentle grease,

1883
07:29:02.080 --> 07:29:14.759
yet strong enough to blow away all negativity, strong enough

1884
07:29:14.880 --> 07:29:28.200
to remove from your mind any anxiety or stress that

1885
07:29:28.479 --> 07:29:42.720
was there before, and blow away any other thoughts or

1886
07:29:43.000 --> 07:30:04.439
feelings that just don't fit with the sense relaxation that

1887
07:30:09.560 --> 07:30:34.919
is feeling your body and your mind. Unless you focus

1888
07:30:35.200 --> 07:30:41.799
on your mind and count down from ten down to one,

1889
07:30:43.200 --> 07:30:53.520
and with each number you hear, your mind will become

1890
07:30:59.560 --> 07:31:19.919
slowly more relaxed, just just slightly seven, ten down to nine,

1891
07:31:20.720 --> 07:31:27.680
just a slight movement from nine down to eight, just

1892
07:31:27.799 --> 07:31:44.880
another small change in how you feel. Eight down to seven.

1893
07:31:47.639 --> 07:31:53.080
That feeling is a gap, almost like a gap that

1894
07:31:53.439 --> 07:32:03.080
starts to get wider, the gap between those feelings that

1895
07:32:03.279 --> 07:32:10.200
you used to have in your mind compared to the

1896
07:32:10.400 --> 07:32:17.880
feelings you have there growing now, feelings of comfort and

1897
07:32:18.159 --> 07:32:29.840
security and confidence, and the gap becomes wider. Eight down

1898
07:32:29.959 --> 07:32:36.759
to seven, seven down to six, And when you get

1899
07:32:36.799 --> 07:32:43.880
to five, the mind will start to have a certain

1900
07:32:45.279 --> 07:32:56.840
physical sensation, most like there's a magnet outside of your

1901
07:32:56.959 --> 07:33:03.759
head sucking the tension and the stress and any remaining

1902
07:33:04.880 --> 07:33:11.240
feelings that you don't want, sucking them out through your skull.

1903
07:33:17.040 --> 07:33:22.159
And then down to four you can start to really

1904
07:33:22.759 --> 07:33:35.759
experience that sense of not just emptiness, but space, a

1905
07:33:35.919 --> 07:33:44.680
place full of fresh air, place where you can stretch.

1906
07:33:48.200 --> 07:33:50.840
It's almost as if as you go down to four

1907
07:33:51.599 --> 07:34:00.439
and three, your mind is expanding, with this sense of

1908
07:34:01.119 --> 07:34:13.319
peace and tranquility growing as it moves down to When

1909
07:34:13.360 --> 07:34:22.759
you get to one, your mind just feels exactly how

1910
07:34:22.880 --> 07:34:38.799
you want to feel. It's almost a perfect feeling, maybe

1911
07:34:38.959 --> 07:34:43.360
a sensation that.

1912
07:34:45.000 --> 07:34:46.360
It'd like to keep.

1913
07:34:49.400 --> 07:35:00.279
A place that's safe, where nothing can affect you all

1914
07:35:11.959 --> 07:35:16.599
and you can stay in that that space of comfort

1915
07:35:16.759 --> 07:35:26.479
and confidence, confident in your own ability to create this

1916
07:35:27.400 --> 07:35:33.400
space and this feeling of comfort within your own mind

1917
07:35:34.959 --> 07:35:44.880
just by counting ten down to one. And this is

1918
07:35:45.040 --> 07:35:49.720
something that you can do yourself when you're on your own,

1919
07:35:54.599 --> 07:35:58.520
the time when you can maybe sit down, maybe just

1920
07:35:58.599 --> 07:36:09.639
for a few minutes, close your eyes. It just counts

1921
07:36:10.119 --> 07:36:24.479
slowly from ten down to one and reexperience these feelings

1922
07:36:26.119 --> 07:36:34.439
in your mind. And when you feel that way in

1923
07:36:34.560 --> 07:36:50.119
your mind, your body copies your mind, and that feeling

1924
07:36:50.279 --> 07:36:57.159
is spread through your spine and your nervous system into

1925
07:36:57.520 --> 07:37:04.200
every part of your body, travels through your blood stream,

1926
07:37:09.799 --> 07:37:30.279
heathing and relaxing every particle of your existence. Now we

1927
07:37:30.400 --> 07:37:39.159
can we can practice this a few times before the

1928
07:37:39.360 --> 07:37:43.840
end of the recording, and then you can practice on

1929
07:37:44.000 --> 07:37:51.520
your own. And each time you count for ten about one,

1930
07:37:56.200 --> 07:38:00.200
the feelings of comforts can't.

1931
07:38:01.560 --> 07:38:01.880
Deep.

1932
07:38:03.959 --> 07:38:21.040
Deep relaxation becomes stronger and deeper, filling your mind and

1933
07:38:21.159 --> 07:38:30.880
your brain with these positive chemicals, The spread throughout your body,

1934
07:38:32.439 --> 07:38:41.119
relaxing you so quickly, relaxing your whole body and mind,

1935
07:38:44.040 --> 07:38:57.119
so very very easily just by counting from ten down

1936
07:38:57.200 --> 07:39:05.119
to one. So we're going to do it now. I'm

1937
07:39:05.159 --> 07:39:09.119
going to count from ten down to one. I'd like

1938
07:39:09.279 --> 07:39:13.479
you to repeat the number after me. So when I

1939
07:39:13.639 --> 07:39:28.479
say ten, you can just repeat to yourself ten. Just notice,

1940
07:39:29.119 --> 07:39:37.840
be aware of how you feel in your mind and

1941
07:39:37.959 --> 07:39:47.400
your body. Then when I say nine, you can repeat

1942
07:39:48.599 --> 07:40:03.919
to yourself nine again, noticing the increase in comfort and

1943
07:40:06.200 --> 07:40:17.240
calmness in your mind and in your body. The same

1944
07:40:17.520 --> 07:40:28.880
when I say eight, when I say seven, six, when

1945
07:40:28.959 --> 07:40:47.479
I say five, four, when I say three, two, and

1946
07:40:47.680 --> 07:41:01.200
lastly when I say one, can repeat that number. Now.

1947
07:41:01.319 --> 07:41:06.919
Of course, when you do this on your own without

1948
07:41:07.040 --> 07:41:12.040
listening to me, you can say the numbers or whatever

1949
07:41:13.639 --> 07:41:22.119
speed that you feel is necessary for you, so you

1950
07:41:22.240 --> 07:41:28.040
can adapt. So if you feel you want to say

1951
07:41:28.159 --> 07:41:34.000
the numbers ten down to one faster than I do,

1952
07:41:35.759 --> 07:41:38.319
then you go ahead and do that. Or if you

1953
07:41:38.520 --> 07:41:42.520
feel when you do it yourself that you'd like to

1954
07:41:42.720 --> 07:41:51.080
have more more space between the numbers, maybe take a

1955
07:41:51.159 --> 07:41:58.000
lot longer to get from ten all the way down

1956
07:41:58.639 --> 07:42:15.639
to one, that's your choice also to do. So I'm

1957
07:42:15.680 --> 07:42:24.119
going to count from ten down to one, and when

1958
07:42:24.159 --> 07:42:27.919
I get to one, that will be the end of

1959
07:42:28.040 --> 07:42:34.759
this recording, unless, of course, you're listening with music, and

1960
07:42:34.919 --> 07:42:57.319
the music will continue ten nine.

1961
07:43:22.080 --> 07:44:21.040
F s.

1962
07:44:50.959 --> 07:47:51.639
Foy At twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1963
07:47:56.360 --> 07:48:41.560
twelve eleven, ten nine, eight, seven, six, five, four, three

1964
07:48:46.599 --> 07:49:10.159
two one. Now open your eyes, noticing how you physically

1965
07:49:10.279 --> 07:49:19.279
feel having counted down from twenty to one, allowing stress

1966
07:49:19.400 --> 07:49:23.279
and tension to leave through your fingertips and your toes.

1967
07:49:24.840 --> 07:49:29.520
And as you focus on your fingertips maybe they feel

1968
07:49:29.520 --> 07:49:35.680
a little bit tingly, which is I suppose quite an

1969
07:49:35.720 --> 07:49:40.720
understanding considering the tension has been exiting your body through

1970
07:49:40.759 --> 07:49:49.680
your fingertips. So now I'm going to count from twenty

1971
07:49:49.759 --> 07:49:56.680
down to one again. This time you're going to feel

1972
07:49:56.799 --> 07:50:03.200
relief of tension. Yes, any anxiety that you may have

1973
07:50:07.880 --> 07:50:16.279
leaving through your stomach, just leaving through your stomach, almost

1974
07:50:16.319 --> 07:50:22.080
as if it's just releasing the whole of your stomach.

1975
07:50:22.919 --> 07:50:27.759
You'll navel to just above your chest or below your chest,

1976
07:50:27.880 --> 07:50:32.439
rather so surrounding your belly button area, the whole area

1977
07:50:34.560 --> 07:50:39.159
you can feel the tension of your body wherever's left,

1978
07:50:39.439 --> 07:50:44.720
just releasing from that area, and you may notice that

1979
07:50:44.880 --> 07:50:51.119
your stomach will become very relaxed as I countdown from

1980
07:50:51.200 --> 07:51:53.520
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1981
07:51:58.279 --> 07:52:07.080
eight seven six.

1982
07:52:09.880 --> 07:52:15.479
By ooh.

1983
07:52:19.319 --> 07:52:36.119
Three two what And you can open your eyes again

1984
07:52:36.200 --> 07:52:38.880
if you choose, or you can just keep them closed

1985
07:52:39.599 --> 07:52:45.319
because it feels relaxing. Just notice saying your stomach feels

1986
07:52:46.720 --> 07:52:50.360
I notice as your focus, just do a little scan

1987
07:52:50.639 --> 07:52:57.200
of your body. It's not saying your body feels focusing

1988
07:53:00.279 --> 07:53:07.080
upper body, your back, chest, stomach, legs, arms, hands, feet,

1989
07:53:10.119 --> 07:53:17.040
just noticing, and you know, you may start to feel

1990
07:53:19.560 --> 07:53:23.319
more of a sense of tiredness, which may be the

1991
07:53:23.439 --> 07:53:29.479
reason you're listening to this recording because you would like

1992
07:53:29.720 --> 07:53:39.200
to let go completely of everything and dread off into

1993
07:53:39.279 --> 07:53:54.279
a nice, natural, calm, relaxing sleep. So now we're going

1994
07:53:54.360 --> 07:54:03.799
to focus on your forehead, and if you choose, you

1995
07:54:03.880 --> 07:54:08.959
can incorporate your eyes in this focus as well. Your

1996
07:54:09.040 --> 07:54:15.599
forehead and your eyes. It's that whole area basically almost

1997
07:54:15.680 --> 07:54:18.400
as if you were wearing a mask, you know, like

1998
07:54:18.560 --> 07:54:23.680
a I don't know, a batman mask or something, or

1999
07:54:25.840 --> 07:54:28.479
I'm trying to fa zorrow or something, you know, the

2000
07:54:28.599 --> 07:54:31.680
kind of mask that covers your eyes but also covers

2001
07:54:31.759 --> 07:54:38.040
quite a lot of the forehead, and focusing on that area,

2002
07:54:38.520 --> 07:54:40.799
because that's the area that we're now going to release

2003
07:54:41.720 --> 07:54:47.279
tension and stress from your mind and your brain, from

2004
07:54:47.319 --> 07:54:51.479
your mind, and any tension that you may have remaining

2005
07:54:51.560 --> 07:54:56.279
in your face, in your neck and your jaw, and

2006
07:54:56.400 --> 07:55:02.400
your eyes and your forehead or your skin. So basically

2007
07:55:02.599 --> 07:55:08.439
any tension within your head area, including your mind and

2008
07:55:08.639 --> 07:55:16.840
your brain that's going to be released through your forehead

2009
07:55:16.919 --> 07:55:24.240
and your eyes. As I count down again from twenty

2010
07:55:24.639 --> 07:56:44.000
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, four, thirteen, twelve, eleven, ten, nine, eight, seven, six,

2011
07:56:48.159 --> 07:57:21.680
five four three. What noticing and you scan your face

2012
07:57:23.119 --> 07:57:31.240
with jaw, your eyes, the cheap bones, your ears, your forehead,

2013
07:57:32.240 --> 07:57:37.799
your scalp, your neck, the back of your neck, in

2014
07:57:37.919 --> 07:57:41.360
the front of your neck, the side of your neck,

2015
07:57:41.520 --> 07:57:42.279
and her throat.

2016
07:57:44.840 --> 07:57:45.439
Mm hmmm.

2017
07:57:48.560 --> 07:57:56.479
Noticing being aware of the comfort increased, being in the

2018
07:57:58.880 --> 07:58:05.279
relaxation not just in your head and neck and mind,

2019
07:58:06.240 --> 07:58:15.040
also the rest of your body. Just itice how loose

2020
07:58:16.599 --> 07:58:20.560
and calm you feel, and how easily.

2021
07:58:22.360 --> 07:58:23.880
It is to just let go.

2022
07:58:26.720 --> 07:58:50.759
Completely. Let go completely, how easily. That's what I'm going

2023
07:58:50.840 --> 07:58:54.680
to do now, is to focus on the top of

2024
07:58:54.799 --> 07:59:04.959
your head, and am I going to allow every last

2025
07:59:06.840 --> 07:59:12.919
piece of tension or stress that might be lingering or

2026
07:59:13.119 --> 07:59:17.759
hiding in your body or mind my head.

2027
07:59:19.080 --> 07:59:19.479
To just.

2028
07:59:21.200 --> 07:59:26.880
Be sucked out on the top of your head and

2029
07:59:27.080 --> 07:59:35.400
released into the air mine sucked out into the clouds.

2030
07:59:38.000 --> 07:59:42.680
Imagine to be cloud of God your head and it's

2031
07:59:42.840 --> 07:59:47.400
like a whirlpool, and this is can suck that tension.

2032
07:59:48.639 --> 07:59:50.319
Our a the top of your head.

2033
07:59:52.479 --> 07:59:53.919
And just take away.

2034
07:59:55.560 --> 07:59:56.159
The good.

2035
07:59:59.159 --> 08:00:02.919
To focus. Imagine an opening on the top of your

2036
08:00:03.000 --> 08:00:09.560
head with a tension and stress and any remaining issues

2037
08:00:09.759 --> 08:00:13.520
maybe worries of concerns that are no use to you

2038
08:00:13.720 --> 08:00:17.479
now you can all be sucked down at the top

2039
08:00:17.520 --> 08:00:23.959
of your head and taken away. As I count down

2040
08:00:24.080 --> 08:00:53.319
again from twenty down to one now twenty nineteen, eighteen, seventeen,

2041
08:00:58.639 --> 08:01:59.520
sixty fifty fourteen, thirteen, twelve, even, ten, nine, eight, seven,

2042
08:02:04.159 --> 08:02:47.200
six by four three, wha breath, I'm noticing how you feel,

2043
08:02:53.759 --> 08:03:02.319
how relax and come I physically and mentally feel right now,

2044
08:03:08.000 --> 08:03:17.759
how peace or your mind feels it feels so nice

2045
08:03:18.000 --> 08:03:24.520
to just let go, to give yourself some space to

2046
08:03:24.720 --> 08:03:36.119
breathe easily, to think calmly, and just to take a

2047
08:03:36.279 --> 08:03:43.720
break from all that pointless worry and concerns about things

2048
08:03:44.000 --> 08:03:53.240
that you don't need to think about right now, because

2049
08:03:54.840 --> 08:03:58.919
this is your time to let go. This is your

2050
08:03:59.119 --> 08:04:09.040
space to enjoy feeling deeply relaxed, peaceful in your mind,

2051
08:04:10.240 --> 08:04:20.520
relaxed in your body. They can feel so good, so nice,

2052
08:04:21.279 --> 08:04:29.119
just not have to do anything to be able to

2053
08:04:30.439 --> 08:04:40.319
really enjoy that serenity that comes with letting go completely,

2054
08:04:42.479 --> 08:04:56.840
that peacefulness that comes with being in this peaceful space.

2055
08:05:01.400 --> 08:05:06.680
And you can keep this sense of calmness for as long.

2056
08:05:06.479 --> 08:05:07.520
As you choose.

2057
08:05:15.560 --> 08:05:22.680
If you choose to drift off into deep, healing natural sleep,

2058
08:05:24.000 --> 08:05:30.680
then you can do that. It's completely up to you,

2059
08:05:35.479 --> 08:05:40.200
and you can keep this feeling of calmness physically in

2060
08:05:40.439 --> 08:05:48.680
your mind as long as you choose to feel completely relaxed,

2061
08:05:54.400 --> 08:05:57.119
completely relaxed.

2062
08:06:00.319 --> 08:06:05.959
And I'd like you to make up your mind that

2063
08:06:06.000 --> 08:06:16.159
you're going to relax, and I want.

2064
08:06:16.000 --> 08:06:19.479
To explore that with you. What it feels like when

2065
08:06:19.520 --> 08:06:28.279
you actually decide that you're going to relax, not forcing

2066
08:06:28.360 --> 08:06:35.080
yourself but giving yourself that yes, it is a command, really,

2067
08:06:35.159 --> 08:06:42.080
isn't it When you're telling yourself relax in a gentle

2068
08:06:42.200 --> 08:06:49.200
but firm way, that only you can really tell yourself

2069
08:06:49.680 --> 08:06:52.520
in that way. You can't really have someone else saying

2070
08:06:52.560 --> 08:06:58.680
to you, now it relax, relax, you know, and it

2071
08:06:58.799 --> 08:07:01.439
needs to be gentle. But can't someone else can't really

2072
08:07:02.319 --> 08:07:10.959
have the same the same kind of influence or power

2073
08:07:11.560 --> 08:07:19.479
that you have over your own physicality, over how you feel,

2074
08:07:25.360 --> 08:07:30.279
because when you say it to yourself, it means more.

2075
08:07:31.400 --> 08:07:37.880
It's personal, and your brain and your unconscious mind and

2076
08:07:38.000 --> 08:07:44.560
your body listens to what you say. So for example,

2077
08:07:45.159 --> 08:07:47.759
we'll test it out and do a little test, a

2078
08:07:47.840 --> 08:07:51.639
few little tests along the way, and you can get

2079
08:07:51.799 --> 08:07:58.240
more of an idea of the force, a positive force

2080
08:07:58.400 --> 08:08:05.159
that you can have in creating a sense of comfort

2081
08:08:05.360 --> 08:08:10.159
and relaxation in your body and your mind quite quickly

2082
08:08:11.959 --> 08:08:22.639
just by you telling yourself to relax. So I'm going

2083
08:08:22.720 --> 08:08:29.680
to start by it's focus on your hands. To focus

2084
08:08:29.759 --> 08:08:32.360
on your hands, and just tell your hands to relax,

2085
08:08:33.400 --> 08:08:38.279
and just say relax. As you focus on your hands,

2086
08:08:40.560 --> 08:08:45.119
you could say my hands are relaxed, or I want

2087
08:08:45.159 --> 08:08:49.360
my hands to relax. But I think if you actually

2088
08:08:49.439 --> 08:08:56.400
do it directly by focusing and imagining that your hands

2089
08:08:57.439 --> 08:08:59.720
can hear what you're saying, you know, like they've got

2090
08:08:59.759 --> 08:09:05.560
little is which is a little weird. So talking to

2091
08:09:05.759 --> 08:09:22.520
your hands and just say relax, noticin how your hands

2092
08:09:22.560 --> 08:09:38.159
start to relax. Now, focus on your eyes and tell

2093
08:09:38.159 --> 08:09:43.159
your eyes to relax. You're just saying the same word relax.

2094
08:09:44.639 --> 08:09:51.159
And find the right tone for you. You know, I

2095
08:09:51.319 --> 08:10:01.000
might say relax, but you you might say relax or relax.

2096
08:10:01.520 --> 08:10:05.560
You know, you might say it differently to yourself, and

2097
08:10:06.680 --> 08:10:12.680
that's important for you to gauge what feels right for you.

2098
08:10:14.560 --> 08:10:19.479
To just tell your eyes to relax, whilst focusing on

2099
08:10:19.560 --> 08:10:24.639
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2100
08:10:25.200 --> 08:10:31.680
and just tell your eyes directly relax.

2101
08:10:33.599 --> 08:10:33.759
Now.

2102
08:11:00.560 --> 08:11:10.720
Now, I just did that myself, And sometimes you may

2103
08:11:10.840 --> 08:11:15.479
feel that you need a bit more time for the

2104
08:11:15.599 --> 08:11:19.279
different parts to relax, you know, because I start talking

2105
08:11:19.360 --> 08:11:24.639
again and maybe that part hasn't relaxed fully. But what

2106
08:11:24.720 --> 08:11:27.080
will happen is that it will just continue to relax

2107
08:11:27.200 --> 08:11:31.439
even though I'm talking, and that's happening with my eyes.

2108
08:11:34.400 --> 08:11:38.959
Something else I noticed is when I started focusing on

2109
08:11:39.080 --> 08:11:43.040
my eyes that actually almost became they got worse before

2110
08:11:43.040 --> 08:11:45.880
they got better in a way. So I felt a

2111
08:11:45.959 --> 08:11:51.240
degree of tension growing in my eyes and then disappearing.

2112
08:11:53.000 --> 08:11:54.959
So I think what that was really it was just

2113
08:11:55.119 --> 08:12:01.360
me becoming more aware of the tension that was already

2114
08:12:01.439 --> 08:12:05.520
there that I wasn't. I wasn't focused on it before,

2115
08:12:06.759 --> 08:12:14.880
so I wasn't really acknowledging it or really conscious to

2116
08:12:15.119 --> 08:12:28.200
those feelings. Yeah, my eyes is still continuing to relax,

2117
08:12:28.840 --> 08:12:34.520
as well as my hands. Actually, my hands have got

2118
08:12:34.560 --> 08:12:40.759
a certain kind of energy, like not buzzing, but I

2119
08:12:40.840 --> 08:12:45.919
can kind of feel a degree of energy in my hands.

2120
08:12:49.159 --> 08:12:53.919
Maybe that's where the tensions being released. Maybe that's the

2121
08:12:54.000 --> 08:13:03.840
causing that. The next part, I think we should focus

2122
08:13:03.919 --> 08:13:04.119
on the.

2123
08:13:04.159 --> 08:13:04.880
Back of the neck.

2124
08:13:05.560 --> 08:13:09.479
That's a part which is quite often well for me,

2125
08:13:09.959 --> 08:13:13.040
holds tension. I don't know about it for yourself that

2126
08:13:13.159 --> 08:13:17.439
I think it's quite a standard place where tension is

2127
08:13:17.520 --> 08:13:24.360
sometimes held. So, and I'm doing exactly what you're doing

2128
08:13:24.840 --> 08:13:26.919
as you do it as well, so I'm telling my

2129
08:13:27.880 --> 08:13:31.279
body parts to relax as well. So if you tell

2130
08:13:31.319 --> 08:13:34.119
your neck at the back of your neck, focus on

2131
08:13:34.240 --> 08:13:40.759
the back of your neck and just say relax in

2132
08:13:40.880 --> 08:13:44.000
your own words, in your own tone, in your own voice.

2133
08:13:44.680 --> 08:13:46.720
You can say out loud, or you can just say

2134
08:13:46.720 --> 08:13:52.240
it to yourself internally. But you're focusing and you're saying

2135
08:13:52.319 --> 08:13:56.560
it literally to the back of your neck, as if

2136
08:13:56.599 --> 08:14:00.000
the back of your neck can actually hear what you're saying.

2137
08:14:00.040 --> 08:14:07.240
Saying to do that, now, just say relax to back

2138
08:14:07.319 --> 08:14:49.919
your neck, and I'll do the same. Now. What I noticed,

2139
08:14:50.000 --> 08:14:55.119
and you may have had similar thing is, even though

2140
08:14:55.159 --> 08:15:02.400
I was focusing on the back of my neck, other

2141
08:15:02.599 --> 08:15:09.040
parts started to, I don't know, show themselves to me

2142
08:15:09.319 --> 08:15:12.319
or maybe because they want to be relaxed as well.

2143
08:15:12.439 --> 08:15:17.200
But I started noticing the feelings in my shoulders, attention

2144
08:15:17.360 --> 08:15:22.840
in my shoulders and in my upper back. Whether that

2145
08:15:23.119 --> 08:15:28.439
was because my back of my neck was saying, well,

2146
08:15:28.479 --> 08:15:33.439
I'm pretty much okay. It's the other parts that need attention,

2147
08:15:39.880 --> 08:15:42.880
but my lobe, my back of my neck is still relaxing.

2148
08:15:44.360 --> 08:15:46.799
But I just became more aware of other parts that

2149
08:15:47.080 --> 08:15:55.720
needed attention. Now, this might happen, and it's not. It

2150
08:15:55.799 --> 08:15:59.240
doesn't mean that it's going wrong. It just means you're

2151
08:15:59.319 --> 08:16:06.000
being notified of more places that also want to feel relaxed.

2152
08:16:09.240 --> 08:16:13.599
So I'm going to focus on my upper back. So

2153
08:16:13.840 --> 08:16:17.439
you can do the same, even if you don't have

2154
08:16:17.599 --> 08:16:22.959
any feelings of tension that robbvious in your upper back,

2155
08:16:24.720 --> 08:16:29.319
if you just focus on your back and the whole

2156
08:16:29.439 --> 08:16:34.200
area from the shoulder blades down to the middle of

2157
08:16:34.279 --> 08:16:38.639
your back and the spine. And with me, it's more

2158
08:16:38.680 --> 08:16:46.400
the shoulder blades are more. Yeah, that's the parts that

2159
08:16:46.599 --> 08:16:55.080
really sort of giving me the nod that they need

2160
08:16:55.159 --> 08:16:57.400
to relax in the souls. Going to ask that part

2161
08:16:57.479 --> 08:17:12.200
to relax, and you can do this, say now, relapsed

2162
08:17:12.520 --> 08:17:27.840
up the back. There's something strange happened there. And this

2163
08:17:29.360 --> 08:17:30.240
often happens.

2164
08:17:30.319 --> 08:17:31.200
I've been doing this for.

2165
08:17:34.119 --> 08:17:40.840
Sixteen years or something, and often I'm one surprised but

2166
08:17:41.520 --> 08:17:47.959
amazed really that there can be a feeling. So when

2167
08:17:48.000 --> 08:17:51.279
I was focusing on the back of my neck, my

2168
08:17:51.400 --> 08:17:56.200
other back was starting to feel quite stressed and in

2169
08:17:56.400 --> 08:18:01.919
need of attention. As soon as I started talking to

2170
08:18:02.080 --> 08:18:06.720
you about my upper back and talking about, you know,

2171
08:18:07.240 --> 08:18:12.240
getting ready to ask the upper back to relax, why

2172
08:18:12.319 --> 08:18:17.959
the back already started to relax. It's almost as if

2173
08:18:18.040 --> 08:18:23.639
it doesn't need to hear the words, just needs attention,

2174
08:18:28.439 --> 08:18:39.759
just needs to be noticed and that is something that

2175
08:18:40.080 --> 08:18:47.040
often happens in this type of situation is when you

2176
08:18:47.279 --> 08:18:52.479
start to relax a couple of parts of your body,

2177
08:18:53.560 --> 08:19:00.159
as we've done with our hands, eyes and eyelids, and

2178
08:19:00.439 --> 08:19:09.119
now back of the neck, top of the back, up

2179
08:19:09.240 --> 08:19:12.639
the back, the rest of the body seems to just

2180
08:19:14.040 --> 08:19:23.880
take notice and decide in its own way to start relaxing.

2181
08:19:25.680 --> 08:19:31.080
Other parts of your body start to just become looser.

2182
08:19:35.840 --> 08:19:38.680
I suppose it's kind of like a bit of an avalanche,

2183
08:19:38.840 --> 08:19:43.560
you know, the little ball starts rolling, and before you

2184
08:19:43.680 --> 08:19:46.680
know it, the whole of your body is completely relaxed

2185
08:19:46.720 --> 08:20:03.439
and can't And if you focus on your face, you

2186
08:20:03.560 --> 08:20:11.119
focus on your eyes, your eyelids, your eyebrows, and the

2187
08:20:11.279 --> 08:20:19.840
muscles around your eyes, maybe you start to notice that

2188
08:20:21.639 --> 08:20:26.680
your forehead is more relaxed than it was. Maybe your

2189
08:20:26.799 --> 08:20:32.599
face is more relaxed. I would say, my entire face

2190
08:20:32.759 --> 08:20:47.360
is a lot more relaxed than it was. So we're

2191
08:20:47.360 --> 08:20:53.880
going to focus now on your shoulders again, just like before.

2192
08:20:55.240 --> 08:20:58.479
Just tell your shoulders. I mean, you can do the

2193
08:20:58.560 --> 08:21:01.520
mean the ditchity. You can do right shoulder and left shoulder.

2194
08:21:03.080 --> 08:21:07.040
I just can't do both at the same time. I

2195
08:21:07.279 --> 08:21:10.520
just tell your shoulders as you focus on them in

2196
08:21:10.599 --> 08:21:16.720
your mind, focus on how you feel, maybe you can

2197
08:21:17.080 --> 08:21:23.799
see them in your mind's eye. Just tell your shoulders

2198
08:21:27.560 --> 08:22:17.840
to relax, and as nice as they relax. But I

2199
08:22:18.000 --> 08:22:26.080
do notice, I mean, especially with my back, is the

2200
08:22:26.240 --> 08:22:32.080
connection between the different parts the back, the shoulders, the

2201
08:22:32.319 --> 08:22:42.400
neck being a reconnected and being such a large part

2202
08:22:42.479 --> 08:22:48.439
of your body, it's almost hard to separate them from

2203
08:22:48.520 --> 08:22:56.520
each other. And my lower back is started to relax

2204
08:22:56.639 --> 08:22:57.400
on the same.

2205
08:23:03.400 --> 08:23:04.520
Maybe I'm going too.

2206
08:23:04.520 --> 08:23:10.479
Slow and that could be an issue because we all

2207
08:23:10.599 --> 08:23:16.959
go at different speeds. And the idea of the beginning

2208
08:23:17.040 --> 08:23:19.400
of this recording was for you to be able to

2209
08:23:19.639 --> 08:23:36.000
just say to yourself, relax without focusing on any particular

2210
08:23:36.200 --> 08:23:42.000
part of your body. Because when you know that, turning

2211
08:23:42.080 --> 08:23:54.200
your hands to relax and your hand relax, you tell

2212
08:23:54.279 --> 08:24:01.319
your eyelids and your eyes the muscles round your eyes

2213
08:24:02.599 --> 08:24:16.599
and your eyebrows to relax, and they relax, until the

2214
08:24:17.279 --> 08:24:36.720
back of your neck to relax, and it relaxes, until

2215
08:24:36.759 --> 08:25:04.200
your alpa back to relax and do relaxes. You tell

2216
08:25:04.240 --> 08:25:43.360
your shoulders to relax, and they relaxed, And he told

2217
08:25:43.400 --> 08:25:50.279
your hands to relax, they relaxed and they continued to relax.

2218
08:25:56.080 --> 08:26:02.880
And told your eyelids, the muscles around your eyes, your

2219
08:26:02.959 --> 08:26:21.040
eyebrows to relax. They relaxed and continue to relax. And

2220
08:26:21.240 --> 08:26:24.639
you told at the back of your neck, focus on

2221
08:26:24.720 --> 08:26:30.720
the back of your neck and told it to relax

2222
08:26:35.040 --> 08:26:50.360
and relaxed and continued to relax. And you told your

2223
08:26:50.919 --> 08:27:03.040
ulpa back to relax, be relaxed, and continued to relax.

2224
08:27:11.360 --> 08:27:16.919
That's with your shoulders. You tell your shoulders to relax,

2225
08:27:17.279 --> 08:27:29.599
and your shoulders relaxed and continued to relax.

2226
08:27:35.240 --> 08:27:40.200
And it's not just that, it's.

2227
08:27:42.880 --> 08:27:47.319
But the rest of your body has also been listening,

2228
08:27:49.000 --> 08:27:55.080
and no relaxation has been spreading. So from your eyes

2229
08:27:55.439 --> 08:28:02.840
to relaxation spread to your forehead, around your face, into

2230
08:28:02.919 --> 08:28:16.720
your skin, into your jaw, into the front and sides

2231
08:28:16.880 --> 08:28:21.639
of your neck, all the way down your chest and stomach.

2232
08:28:28.360 --> 08:28:35.439
Your relaxed hands and shoulders let up through your arms,

2233
08:28:36.159 --> 08:28:44.799
relaxing the four arms, your upper arms, elbows, your wrists.

2234
08:28:47.919 --> 08:28:48.400
Letting go.

2235
08:28:55.959 --> 08:29:05.799
With lower bag. No hips, but expline or just start

2236
08:29:05.959 --> 08:29:14.000
to relax so I continue even more comfort spreading through

2237
08:29:14.080 --> 08:29:15.000
your legs.

2238
08:29:19.840 --> 08:29:21.759
All the way down to.

2239
08:29:21.840 --> 08:29:31.200
Your ankles, the tops of your feet, the side of

2240
08:29:31.319 --> 08:29:43.759
your feet and the bottoms of your feet, relaxing into

2241
08:29:43.840 --> 08:30:11.080
your toes, each toe relaxing, calm, the lease. And as

2242
08:30:11.159 --> 08:30:28.439
your body relaxes more, your mind becomes slower, more peaceful,

2243
08:30:36.200 --> 08:30:37.880
to the point where.

2244
08:30:39.759 --> 08:30:52.360
If you choose to fall asleep, you can easily do that.

2245
08:30:58.000 --> 08:31:08.040
Easily to a doing because there's nothing going on in

2246
08:31:08.119 --> 08:31:29.000
your mind. The brain's peaceful, your body continues to rise,

2247
08:31:52.919 --> 08:31:58.439
and with that connection between your body reacts. In the

2248
08:31:58.680 --> 08:32:12.360
word do you say to yourself relax means that you

2249
08:32:12.479 --> 08:32:19.200
don't need to focus on just one part. You can

2250
08:32:19.360 --> 08:32:37.279
just focus on your entire body, saying the powerful word relags,

2251
08:32:47.000 --> 08:33:02.639
and there's those familiar sensations of comfort spreading throughout your body,

2252
08:33:08.080 --> 08:33:19.360
lusing and calming and easing every part to your body

2253
08:33:22.360 --> 08:33:28.759
feaving more relaxed.

2254
08:33:43.400 --> 08:33:47.159
So all you need to do from now on is just.

2255
08:33:49.000 --> 08:33:50.240
Telling yourself.

2256
08:33:53.599 --> 08:33:54.119
Relats.

2257
08:33:59.200 --> 08:34:00.279
And it was MH.

2258
08:34:05.479 --> 08:34:58.919
Begating completely fool So starting now with number twenty nineteen, eighteen, seventeen,

2259
08:35:12.439 --> 08:36:59.240
sixteen fifty four, yeaaa, tell.

2260
08:40:31.720 --> 08:41:45.319
U u.

2261
08:43:00.200 --> 08:45:31.599
U ustassatas.

2262
08:45:00.040 --> 08:45:29.439
Stas why.

2263
08:48:17.720 --> 08:48:46.560
One so counted down ten to one, ten nine, eight, seven, six,

2264
08:48:48.799 --> 08:49:08.959
five four three two h And maybe that was a

2265
08:49:09.000 --> 08:49:13.159
bit too quick in order to relax. Maybe it's a

2266
08:49:13.159 --> 08:49:19.319
bit too fast for you to notice the calming of

2267
08:49:19.439 --> 08:49:26.119
your body, maybe even a little bit of pressure there,

2268
08:49:26.319 --> 08:49:29.840
Like you're counting down from ten to one. Would you

2269
08:49:29.959 --> 08:49:33.279
expect me to do man, expect me to stick go

2270
08:49:33.439 --> 08:49:42.720
with floppy just because you're counting down too. If you

2271
08:49:42.880 --> 08:49:46.639
try it again, but this time, I go this slower

2272
08:49:48.880 --> 08:49:53.720
this time, and you focus on the whole of your

2273
08:49:53.759 --> 08:50:02.119
body before we focus on your legs, it is how

2274
08:50:02.240 --> 08:50:16.319
your body does start to feel more relaxed with every

2275
08:50:16.479 --> 08:50:58.279
number that I count down ten nine, eight, seven, six, five,

2276
08:51:08.680 --> 08:52:07.840
four three one, And just notice how how you feel generally,

2277
08:52:08.279 --> 08:52:19.639
how your body feels. It's not necessarily even about yeah,

2278
08:52:22.159 --> 08:52:29.400
counting down from ten to one. It's that space that

2279
08:52:29.560 --> 08:52:47.560
you have, that body space between us being active physically

2280
08:52:47.759 --> 08:52:57.040
or mentally, just sitting or lying down or just being

2281
08:52:57.159 --> 08:53:03.000
there not doing anything, not saying anything, or deeding to

2282
08:53:03.319 --> 08:53:09.560
think about anything. So it opens up a space, you know,

2283
08:53:09.759 --> 08:53:19.080
a bit of a space, the gap. And the more

2284
08:53:20.360 --> 08:53:23.599
I came down from the tent to one, the bigger

2285
08:53:23.639 --> 08:53:34.880
that gap becomes. So there's that gap of calmness, of comfort, relaxation.

2286
08:53:40.840 --> 08:53:53.159
It's a nice feeling, and it moves those stresses or

2287
08:53:53.720 --> 08:53:59.799
discomforts physically or emotionally moves away.

2288
08:54:00.919 --> 08:54:01.319
M hmm.

2289
08:54:06.639 --> 08:54:07.599
Allows you.

2290
08:54:10.279 --> 08:54:10.799
To just.

2291
08:54:13.799 --> 08:54:20.520
Slow down, someone to count again from ten down to one,

2292
08:54:20.959 --> 08:54:31.159
and notice that gap widening, the gap. And as it widens,

2293
08:54:31.240 --> 08:54:37.599
it's almost like the stress and attention falls into the gap.

2294
08:54:51.080 --> 08:55:47.119
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2295
08:55:58.279 --> 08:57:08.279
four three one. And how does your body you feel.

2296
08:57:10.240 --> 08:57:10.400
Now?

2297
08:57:23.159 --> 08:57:35.119
Can you notice that? Do you feeling calmer? Are you

2298
08:57:35.360 --> 08:58:03.759
feeling more relaxed? As we now focus on your legs,

2299
08:58:05.479 --> 08:58:25.919
just your legs. You're just gonna start with focusing on

2300
08:58:26.400 --> 08:58:45.520
your thighs. Of course, it's not the most exciting thing

2301
08:58:45.680 --> 08:58:52.200
to be doing, because I'm sure like most of your

2302
08:58:52.279 --> 08:59:04.720
body is not not going on right now. Just focusing

2303
08:59:05.360 --> 08:59:10.959
on the whole of your thighs, the tops of your thighs,

2304
08:59:11.759 --> 08:59:17.080
the sides of your thighs, the bottoms of your thighs,

2305
08:59:18.599 --> 08:59:24.040
the outer thighs, and your inner thighs. Basically the hole

2306
08:59:24.119 --> 08:59:31.599
of your thigh that leads into your hip and it

2307
08:59:31.759 --> 08:59:42.439
goes down to your knee joints. Now, this is a

2308
08:59:42.520 --> 08:59:50.919
big area. It's a very heavy area, it's very strong,

2309
08:59:52.200 --> 08:59:57.159
probably the strongest muscles in your body or in your thighs.

2310
09:00:07.360 --> 09:00:08.240
But I don't think we.

2311
09:00:10.000 --> 09:00:15.840
Perhaps would give enough attention to our thighs.

2312
09:00:21.840 --> 09:00:23.279
Perhaps who don't.

2313
09:00:24.560 --> 09:00:45.040
Acknowledge how important our thighs are to our lives, how

2314
09:00:45.159 --> 09:00:54.279
much they actually do for us all through our lives.

2315
09:01:01.439 --> 09:01:03.479
And it may seem sound.

2316
09:01:03.360 --> 09:01:08.319
Really weird, but I think that all of our.

2317
09:01:08.240 --> 09:01:20.159
Body parts, especially advice, needs some TLC. I love shown

2318
09:01:21.159 --> 09:01:39.759
a bit of acknowledgement. Thank you gratitude for what advice

2319
09:01:40.119 --> 09:01:48.959
do for us. And I know this may sound and

2320
09:01:49.080 --> 09:01:52.599
a strange, and.

2321
09:01:52.720 --> 09:01:55.720
Maybe you think, why am I sure how I should

2322
09:01:55.720 --> 09:01:56.119
be able.

2323
09:01:56.520 --> 09:02:04.919
In the garden hugging a tree or something. Wow, it's

2324
09:02:05.000 --> 09:02:08.240
hard to set a microphone up on a tree. That's

2325
09:02:08.279 --> 09:02:10.759
why I'm doing this indoors. Otherwise I would be outside

2326
09:02:11.040 --> 09:02:14.279
in a tree. Now I can't see the television from

2327
09:02:14.319 --> 09:02:25.400
the tree. You move down to your knees gain such

2328
09:02:25.479 --> 09:02:35.040
an important part, and I think we don't necessarily I'll

2329
09:02:35.080 --> 09:02:42.599
speak for myself here, I don't necessarily appreciate all that

2330
09:02:42.720 --> 09:02:48.000
my needs do for me until I have a problem

2331
09:02:48.080 --> 09:02:53.200
with my knee. Occasionally, if I either maybe i'll bash

2332
09:02:53.319 --> 09:02:59.319
it or it's aching for some reason. It's then that

2333
09:02:59.479 --> 09:03:04.520
I really is how much it does. You know, the

2334
09:03:04.639 --> 09:03:12.360
benefit of being able to use my legs without any

2335
09:03:12.479 --> 09:03:20.119
kind of physical discomfort is a beautiful thing that's possibly

2336
09:03:20.279 --> 09:03:28.040
not appreciated until it's temporarily removed. You know that's comfort.

2337
09:03:32.159 --> 09:03:36.759
But as you focus on your knees, regardless of how

2338
09:03:36.840 --> 09:03:44.319
your needs feel, you can have that sense of gratitude

2339
09:03:45.880 --> 09:03:48.080
and love to your needs for all that.

2340
09:03:48.159 --> 09:03:48.840
They do for you.

2341
09:03:59.479 --> 09:04:03.479
You can still have that attention on your thighs. Maybe

2342
09:04:03.680 --> 09:04:09.959
notice how your thighs feel. Maybe you've noticed that they

2343
09:04:10.880 --> 09:04:28.639
are relaxing more deeply as you focus now on the

2344
09:04:28.720 --> 09:04:33.159
bottoms of your legs, the shins and your calf muscles,

2345
09:04:33.560 --> 09:04:41.200
or the bones between your knees and your feet incorporate,

2346
09:04:41.279 --> 09:04:46.080
and of course your ankles so important.

2347
09:04:51.520 --> 09:04:52.799
Can anyone that's had.

2348
09:04:53.479 --> 09:04:58.439
Even like the slightest sprain of an ankle, who knows

2349
09:04:58.720 --> 09:05:10.639
how how much we take our ankles are granted, And

2350
09:05:10.759 --> 09:05:13.080
it's kind of strange in a way when you think that.

2351
09:05:15.639 --> 09:05:19.599
You know, logically, our wrists are a lot thinner than

2352
09:05:19.720 --> 09:05:23.799
the rest of our arms, which is okay, it doesn't

2353
09:05:24.360 --> 09:05:27.400
I can't see any problem with that because we're just

2354
09:05:27.520 --> 09:05:35.200
picking stuff up by our ankles so much thinner than

2355
09:05:35.200 --> 09:05:44.319
the rest of our legs, and from a physics perspective,

2356
09:05:45.439 --> 09:05:49.759
are logical. Even it doesn't really make sense that all

2357
09:05:49.840 --> 09:05:58.560
this weight will ultimately be resting on your ankles then

2358
09:05:58.680 --> 09:06:11.839
leading to your feet, a thin area, thin bone. Yeah,

2359
09:06:11.919 --> 09:06:17.599
it does so much great work. Supports us, supports our

2360
09:06:17.720 --> 09:06:29.559
body for a lifetime, helps us to balance, helps you

2361
09:06:29.760 --> 09:06:43.040
to get around and be mobile. And there's the calf muscles.

2362
09:06:43.080 --> 09:06:50.720
Of course, when I was younger, I couldn't see the

2363
09:06:50.800 --> 09:06:55.839
point in calf muscles. Didn't seem to do anything. Okay,

2364
09:06:56.959 --> 09:07:00.480
if I walked around on tiptoes, then my car muscles

2365
09:07:00.559 --> 09:07:01.160
get some work.

2366
09:07:02.559 --> 09:07:03.879
But of course that's not true.

2367
09:07:04.040 --> 09:07:08.199
The car muscles have been used whenever we use our

2368
09:07:08.279 --> 09:07:22.080
legs and your shins there to protect your lower legs,

2369
09:07:26.400 --> 09:07:31.160
shaped in a way almost is a protector with the

2370
09:07:31.239 --> 09:07:42.760
pony leading of course to your ankles.

2371
09:07:45.639 --> 09:07:46.319
And your feet.

2372
09:07:51.120 --> 09:07:53.040
I'm not going to focus on your feet. We're just

2373
09:07:53.120 --> 09:07:59.279
going to focus on the legs. And I realize and

2374
09:07:59.400 --> 09:08:03.319
now that I'm mentioned your feet, it would be focusing

2375
09:08:03.440 --> 09:08:06.480
on them anyway, So maybe I should focus on your

2376
09:08:06.519 --> 09:08:12.919
feet a little bit. You can have them in your awareness.

2377
09:08:15.120 --> 09:08:18.800
The same as you have your thighs in your awareness.

2378
09:08:19.680 --> 09:08:23.559
Even though we haven't been focusing on your thighs a

2379
09:08:23.720 --> 09:08:34.760
few minutes and be focusing on your ankles, there's still

2380
09:08:34.839 --> 09:08:49.919
that sensation of comfort in your thighs, and there's that

2381
09:08:50.400 --> 09:09:00.440
movement of energy because the thighs hold lots of different sensations.

2382
09:09:01.919 --> 09:09:06.720
Of course, there's the muscles, the big straw muscles that

2383
09:09:06.879 --> 09:09:19.720
we have in our thighs. But the skin on the

2384
09:09:19.839 --> 09:09:25.319
outside of the thighs, as in the outside of all

2385
09:09:25.440 --> 09:09:34.239
of our body, can be very sensitive, sensitive to the touch,

2386
09:09:37.040 --> 09:09:50.360
sensitive to temperature, and inside your thighs the bones, there's

2387
09:09:51.400 --> 09:09:56.559
the muscle, there's the blood, vessels, the arch trees, all

2388
09:09:56.720 --> 09:10:06.160
this stuff inside your thighs. I guess sometimes it'd be

2389
09:10:06.319 --> 09:10:10.440
nice if you could actually put your fingers inside your

2390
09:10:10.519 --> 09:10:16.720
thighs and a message, so you can message on the outside,

2391
09:10:16.959 --> 09:10:19.879
of course, but to be able to get deep into

2392
09:10:19.959 --> 09:10:25.440
the muscles, to be able to just massage inside your thighs,

2393
09:10:26.279 --> 09:10:34.720
message in the bones of your leg, massage in all

2394
09:10:34.800 --> 09:10:41.519
the veins and just gently healing your thighs.

2395
09:10:45.040 --> 09:10:46.639
And you can move down.

2396
09:10:48.480 --> 09:10:53.519
Message and inside your knees, just a message in those bones.

2397
09:10:54.519 --> 09:10:59.879
But with healing fingertips, spreading that healing.

2398
09:10:59.680 --> 09:11:04.400
In the deep into the choice of your knees.

2399
09:11:09.879 --> 09:11:13.559
Of course, there's the back of your you mean, and

2400
09:11:13.680 --> 09:11:19.639
the inside crease where your need is. It's a really

2401
09:11:19.879 --> 09:11:25.760
sensitive area. Really that's very nice when you stroke it.

2402
09:11:27.160 --> 09:11:30.519
That might be because it's an area that's not really

2403
09:11:30.720 --> 09:11:37.199
touched very often. It's almost like a hidden part that

2404
09:11:37.519 --> 09:11:44.440
crease your legs. It's almost it's like a part that

2405
09:11:46.239 --> 09:11:57.480
has a sensitivity which is a little bit different. Of course,

2406
09:11:57.559 --> 09:12:09.080
it's protected by your legs. Do you imagine putting your

2407
09:12:09.199 --> 09:12:19.879
fingers into that crease in your legs, fold between your legs,

2408
09:12:20.599 --> 09:12:22.839
you can just message with your fingertips.

2409
09:12:24.040 --> 09:12:25.879
Imagine your fingertips.

2410
09:12:25.319 --> 09:12:35.839
Going inside message in the muscle tissue. You can of

2411
09:12:35.959 --> 09:12:42.040
course field the bones of your knees headen.

2412
09:12:41.839 --> 09:12:51.919
Through your fingertips and then as you go down.

2413
09:12:54.519 --> 09:12:57.440
Deep half muscles. And that's the part I'd like to

2414
09:12:57.480 --> 09:13:03.919
be able to ready my fingertips deep inside my calf muscles,

2415
09:13:05.400 --> 09:13:15.199
massage in every single tissue of that muscle, healing every part,

2416
09:13:21.199 --> 09:13:27.279
and then doing the same for my shins. Massage in

2417
09:13:28.120 --> 09:13:35.519
gently stroking the bones, gently stroking them, healing their loving

2418
09:13:35.639 --> 09:13:43.000
way because they deserve to be treated. There's the precious

2419
09:13:43.120 --> 09:13:44.080
bones that they are.

2420
09:13:45.680 --> 09:13:48.400
Our legs are so precious as in.

2421
09:13:48.440 --> 09:13:53.559
All the other parts of our body. They're more precious

2422
09:13:53.599 --> 09:14:07.440
of amyture on the planet. When you start to.

2423
09:14:08.919 --> 09:14:09.839
Think about.

2424
09:14:13.000 --> 09:14:21.800
Your legs in this way, you can change your perspective.

2425
09:14:24.519 --> 09:14:25.800
It might sound a bit.

2426
09:14:28.879 --> 09:14:34.400
It's silly to start with the idea of having love.

2427
09:14:34.720 --> 09:14:38.000
For your legs. Show an appreciation.

2428
09:14:40.080 --> 09:14:45.400
You ad eighes. Want them to be able to put

2429
09:14:45.440 --> 09:14:47.239
your hands in.

2430
09:14:47.360 --> 09:14:48.199
Your eyes.

2431
09:14:49.879 --> 09:14:55.959
The message the muscles and the bones, and.

2432
09:14:56.080 --> 09:15:00.839
You get your fingers deep in their release. It all

2433
09:15:00.959 --> 09:15:04.559
at tension, just.

2434
09:15:04.639 --> 09:15:14.040
To show how much you care about your legs, how

2435
09:15:14.120 --> 09:15:16.760
much you care for what your.

2436
09:15:16.680 --> 09:15:17.919
Legs do for you.

2437
09:15:19.559 --> 09:15:31.680
Regularly, your knees, your calves, your ankles. The strength of

2438
09:15:31.760 --> 09:15:39.839
your ankles, considering how thin they are compared to the

2439
09:15:39.959 --> 09:15:42.239
rest of your legs, especially your thighs.

2440
09:15:46.080 --> 09:15:46.760
Yeah, they're so.

2441
09:15:47.160 --> 09:16:03.199
Strong, so flexible, absolutely amazing things. Your ankles are truly

2442
09:16:03.599 --> 09:16:14.080
a gift because of what they do for you, supporting

2443
09:16:14.440 --> 09:16:20.279
all that weight, regardless of how what weight you are,

2444
09:16:21.480 --> 09:16:26.720
even if you're only eight stones, a lot of weight

2445
09:16:27.000 --> 09:16:33.639
for these little ankles. Now I'm a lot heavier than

2446
09:16:33.720 --> 09:16:43.680
eat stone double back. Yet my ankles support my body

2447
09:16:44.440 --> 09:16:51.040
all the time, whether they do give off a sigh

2448
09:16:51.080 --> 09:16:51.919
of relief.

2449
09:16:51.599 --> 09:16:57.040
When they sit down, as in fact my looks though

2450
09:17:00.599 --> 09:17:05.959
my feet the thing also go all my toast rack.

2451
09:17:07.239 --> 09:17:36.440
I sap. The legs really are amazing. And then to

2452
09:17:36.680 --> 09:17:42.720
talking about the talking about your legs is probably possibly

2453
09:17:42.919 --> 09:17:45.720
it's one of the most things, the most bullying things

2454
09:17:45.760 --> 09:17:52.959
you've ever heard anyone say. Possibly, and the boy, you're not.

2455
09:17:54.559 --> 09:18:09.919
Everything I said is true. The legs an amazing. The

2456
09:18:10.160 --> 09:18:21.000
legs deserve not just respect, but they deserve to relax.

2457
09:18:22.360 --> 09:18:22.720
Deeply.

2458
09:18:30.040 --> 09:18:33.360
They deserve to take some time out of the day.

2459
09:18:35.559 --> 09:19:12.559
They just lecker completely. Alis really can relax because the

2460
09:19:12.720 --> 09:19:18.959
legs are so such a most very important part of

2461
09:19:19.120 --> 09:19:23.120
your body. The new election legs. The rest of your

2462
09:19:23.160 --> 09:19:34.519
body also naturally follows in that journey of comfort.

2463
09:19:42.680 --> 09:19:44.120
I can feel it in my hips.

2464
09:19:45.559 --> 09:19:52.040
My hips fill really loose, and also my.

2465
09:19:52.160 --> 09:19:57.839
Lawyer back as well. My lwer back really feels.

2466
09:19:57.919 --> 09:20:01.839
It feels stretched, even though I'm just sitting in a

2467
09:20:02.000 --> 09:20:08.160
chair and there's no stretching as far as my way

2468
09:20:08.319 --> 09:20:11.680
I'm doing. It's almost as if the muscles are just

2469
09:20:11.839 --> 09:20:17.919
relaxed so much that there is a natural stretch as

2470
09:20:18.040 --> 09:20:20.000
the tension has.

2471
09:20:20.680 --> 09:20:42.319
Reduced a lot. And now then camp down from ten

2472
09:20:42.519 --> 09:20:49.400
down to one and you can continue.

2473
09:20:50.639 --> 09:21:16.839
To feel wonderfully relaxed. Ten nine, eight, seven, six, five

2474
09:21:21.519 --> 09:21:52.360
four three one. So I'm just gonna countdown from five

2475
09:21:52.519 --> 09:21:57.239
down to one, and there's a countdown. You just focus

2476
09:21:57.360 --> 09:22:05.279
on the numbers, just the numbers counting down, and notice

2477
09:22:06.199 --> 09:22:08.599
how you feel.

2478
09:22:10.879 --> 09:22:12.080
In this moment.

2479
09:22:13.480 --> 09:22:17.879
As you hear the numbers counting down, knowing that those

2480
09:22:18.040 --> 09:22:31.120
numbers counting down represent you feeling calmer, not just in

2481
09:22:31.199 --> 09:22:39.559
your body, but also relaxing your mind. I just notice

2482
09:22:39.599 --> 09:22:45.639
how you feel. There's nothing to do, there's nothing to say,

2483
09:22:46.319 --> 09:23:03.360
there's nothing to think about. Starting weird number five four

2484
09:23:12.879 --> 09:23:48.839
three two one. Did you notice the gradual letting go

2485
09:23:51.199 --> 09:23:58.160
with the tension in your body? You may also begin

2486
09:23:58.480 --> 09:24:06.080
to notice and build of how your mind is starting

2487
09:24:06.519 --> 09:24:14.480
to slow down. This is just a natural thing that happens.

2488
09:24:17.120 --> 09:24:22.319
It's not really a special procedure. It's just natural. Because

2489
09:24:22.400 --> 09:24:28.279
it is your body relaxes, your mind also starts to relax.

2490
09:24:29.919 --> 09:24:33.559
And the more your mind relaxes, the more your body relaxes.

2491
09:24:34.000 --> 09:24:46.080
Just a continuous circle of relaxation and is that calmness

2492
09:24:46.279 --> 09:24:50.519
that comes from relative quietness.

2493
09:24:52.080 --> 09:24:56.720
You know, you can even if this background sounds either

2494
09:24:56.839 --> 09:25:01.360
your side or mine, it's there still going to be

2495
09:25:02.760 --> 09:25:03.639
quite calm.

2496
09:25:05.400 --> 09:25:08.000
You know, you haven't got the television on, there's no

2497
09:25:08.360 --> 09:25:12.519
music in the background unless you're listening to the recorded

2498
09:25:12.599 --> 09:25:13.160
with music.

2499
09:25:13.279 --> 09:25:20.519
Of course, you're very likely not going to be sitting

2500
09:25:20.519 --> 09:25:21.839
in a room with other people.

2501
09:25:22.800 --> 09:25:26.120
Of course you might be, but generally.

2502
09:25:25.879 --> 09:25:28.319
It's more idea if you can do this.

2503
09:25:28.480 --> 09:25:40.239
On your own, so no distractions, and when you stop thinking.

2504
09:25:40.000 --> 09:25:57.160
About stuff, relaxation automatically rises. A sense of comfort starts

2505
09:25:57.239 --> 09:26:06.000
to grow, and without trying to build it up into

2506
09:26:06.080 --> 09:26:18.199
something fantastical or something magical, this is just a natural process,

2507
09:26:20.559 --> 09:26:31.440
something that's easy to accomplish. In fact, it's almost the

2508
09:26:31.760 --> 09:26:38.480
sense of relaxing completely happens really when you put no

2509
09:26:38.639 --> 09:26:43.199
effort into it. It's not something that you can really force.

2510
09:26:45.839 --> 09:26:55.199
It's something that happens naturally. And parts of the process

2511
09:26:55.599 --> 09:27:06.800
of this recording and other is simply two allow you

2512
09:27:09.199 --> 09:27:20.040
to take advantage of this space this time, to just

2513
09:27:24.279 --> 09:27:31.800
let go, to just be here, to be in tune

2514
09:27:35.480 --> 09:27:47.000
with how you feel. Yet with the intention one of

2515
09:27:47.199 --> 09:27:49.800
wanting to relax.

2516
09:27:49.519 --> 09:28:00.839
Deeply and maybe even to fall asleep, depending on what

2517
09:28:01.040 --> 09:28:07.199
it is that you wish for yourself in this moment.

2518
09:28:14.160 --> 09:28:23.519
As we know, relaxing is the maturity of the process

2519
09:28:23.639 --> 09:28:29.599
of falling asleep. The actually fallen asleep part is the tiny.

2520
09:28:29.360 --> 09:28:30.040
Bit at the end.

2521
09:28:33.440 --> 09:28:48.120
The deeper relaxed you become, the easier you find yourself drifting.

2522
09:28:57.680 --> 09:29:06.599
You can also choose stay focused on my voice and

2523
09:29:08.239 --> 09:29:38.360
really enjoy the process gradually relaxing, each muscle in your

2524
09:29:38.440 --> 09:30:00.199
body endlessly and just absurding and the sensation.

2525
09:30:04.680 --> 09:30:20.760
I'm letting go completely this time on an account, from

2526
09:30:21.040 --> 09:30:28.279
six down to one, and you.

2527
09:30:28.400 --> 09:30:38.720
Can notice your mind calming down more with each number.

2528
09:30:40.639 --> 09:30:52.639
You hear me say, naturally, been calm and slow.

2529
09:30:56.400 --> 09:30:57.239
To be so.

2530
09:31:03.319 --> 09:31:30.400
Six five.

2531
09:31:50.239 --> 09:33:01.480
Foot see.

2532
09:33:29.639 --> 09:33:52.080
What being away?

2533
09:33:55.440 --> 09:33:56.440
Do you mind?

2534
09:33:56.760 --> 09:33:57.680
To set it.

2535
09:34:00.000 --> 09:34:26.239
Back down, sinking deeply until relaxing, And as you focus

2536
09:34:26.400 --> 09:34:32.279
on your mind, they notice that.

2537
09:34:34.199 --> 09:34:42.239
There's some thoughts still there, maybe some stubborn thoughts that

2538
09:34:44.919 --> 09:34:46.040
some reason.

2539
09:34:48.760 --> 09:34:50.199
Perhaps need to attend.

2540
09:34:57.400 --> 09:34:58.599
What you can do is.

2541
09:35:04.080 --> 09:35:06.040
Send love to those thoughts.

2542
09:35:09.360 --> 09:35:11.919
Sprinkle those thoughts.

2543
09:35:16.040 --> 09:35:16.599
With love.

2544
09:35:18.319 --> 09:35:22.519
I do pettals from a flower, Just sprinkle over them,

2545
09:35:24.000 --> 09:35:25.080
battles filled.

2546
09:35:24.879 --> 09:35:25.559
With love.

2547
09:35:27.760 --> 09:35:29.080
Towards those thoughts.

2548
09:35:29.680 --> 09:35:31.400
To let those.

2549
09:35:31.400 --> 09:35:37.519
Thoughts move down. You're not a band in them. You

2550
09:35:37.760 --> 09:35:45.239
just need them to require them to just calm down,

2551
09:35:47.559 --> 09:36:05.080
slow down, words down, and now as you focus on

2552
09:36:05.279 --> 09:36:07.839
these the meaning thoughts.

2553
09:36:08.919 --> 09:36:12.440
To con down this time from sim down to.

2554
09:36:12.559 --> 09:36:15.160
One each number.

2555
09:36:18.160 --> 09:36:30.720
Just imagine sprinting those flower petals of love, kindness, gratitude.

2556
09:36:33.879 --> 09:36:35.519
I know those thoughts.

2557
09:36:40.279 --> 09:36:44.199
Which will allow them to just not away.

2558
09:36:45.279 --> 09:36:59.480
And relax deeply definite number. Those thoughts will become more

2559
09:37:10.680 --> 09:37:16.319
sting of the second.

2560
09:37:35.080 --> 09:37:53.720
Six Why.

2561
09:39:24.839 --> 09:39:54.239
What is it now? That is now? What? What?

2562
09:39:54.559 --> 09:39:59.440
Even in your body?

2563
09:40:00.199 --> 09:40:00.400
Hmm?

2564
09:40:07.800 --> 09:40:09.279
You can said blue this.

2565
09:40:13.199 --> 09:40:25.239
On your hands? Please don't more relaxed hands on the

2566
09:40:25.519 --> 09:40:46.800
more relax body and why not? Yes you blue this

2567
09:40:47.199 --> 09:41:03.720
on my hands and your things? Nothing's nothing, it's stop stop.

2568
09:41:06.239 --> 09:41:16.319
M just want to see to see.

2569
09:41:26.040 --> 09:41:55.080
Shops minds.

2570
09:42:10.599 --> 09:43:04.800
See ma, I just do it's just the things.

2571
09:43:16.919 --> 09:43:26.160
Spears continuing that relaxation.

2572
09:43:27.480 --> 09:43:45.559
Dash its.

2573
09:43:54.199 --> 09:43:54.559
Dates.

2574
09:43:56.879 --> 09:44:04.080
Don't waste.

2575
09:44:10.559 --> 09:44:15.400
Energy spreading into my hands.

2576
09:44:25.160 --> 09:44:41.959
Inachnow no.

2577
09:44:44.279 --> 09:44:56.440
I don lift go to my ca.

2578
09:45:09.599 --> 09:48:02.680
At four.

2579
09:49:02.040 --> 09:49:36.639
Ye look h yeah

2580
09:50:00.120 --> 09:50:33.480
Passssssssssssssssssssssssssssssss